CrossFit Montgomery – CF
Warm-up
– 400m Run
Band Pulls
– 25m High Kicks
– 25m Side to Side Lunges
– 25m Fanny Kickers
– 25m Inch Worms
Four Rounds
– 5 Single Legged Deadlifts (Each leg)
– 5 Burpee Broad Jumps
Note: No weight.
Mobility – Hip #1 (No Measure)
– 3 Position Piriformis and Hip Capsule Mobility
Gymnastics
Five Rounds
– 45 Seconds of Muscle-Up Negatives
WOD
Metcon (AMRAP – Rounds and Reps)
EMOM – 10:00
– 3 Heavy Double KB Thrusters
– Max Hollow Rocks
Score: Combined Weight in kg on thrusters + total hollow rocks.
Finisher
Aerobic Add-on or Pullup Add-on