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
Weightlifting
Metcon (AMRAP – Rounds and Reps)
15:00
– 1 Snatch + Max Unbroken OHS
Scoring: Weight + Reps of OHS
Metcon
3k Row (Time)
For Time:
– 3k Row
Finisher
Aerobic Add-On or Anabolic Add-On