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
A: Metcon (AMRAP – Rounds and Reps)
EMOM – 10:00
– 1 Snatch Grip Deadlift
Score: completed rounds plus weight.
Metcon
B: Marguerita (Time)
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Note: Handstands are kick into handstand only, no pushup.
Finisher
Aerobic Add-On or Anabolic Add-On