CrossFit Montgomery – CF
Warm-up
– 2:00 Jump Rope
Mobility – Hip #2 (No Measure)
Banded Hip Distraction
– 2:00 Each Hip
3x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Metcon
A: Metcon (AMRAP – Rounds and Reps)
EMOM – 8:00
– 1 Power Clean (.75x BW/.6x BW)
– Max Clean Grip Deadlifts
Score: Total completed rounds plus number of deadlifts.
Metcon
Finisher
Aerobic Add-On or Anabolic Add-On
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 4 Toes to Bar
– 6 OH Lunges Total (45#/25#)
– 8 Burpees