CrossFit Montgomery – CF
Warm-up
-500m Row
1x: Warmup #3 (No Measure)
– 10 Overhead Squats
– 10 Burpees
Mobility – Hip #1 (No Measure)
– 3 Position Piriformis and Hip Capsule Mobility
1 Minute each position each leg.
1x: Warmup #3 (No Measure)
– 10 Overhead Squats
– 10 Burpees
Weightlifting
A: Metcon (AMRAP – Rounds and Reps)
EMOM -10:00
– 3 TnG Power Cleans
Test
B: Sensei Day (Time)
B. Three RFT:
– 25 kbs 2/1.5pd
– 25 burpees
– 200m Run
Finisher
Aerobic Add-On or Pullup Add-On