CrossFit Montgomery – CF
Warm-up
– 1000m Run
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Mobility – Hip #1 (No Measure)
– 3 Position Piriformis and Hip Capsule Mobility
1 Minute each position each leg.
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Weightlifting
A: Metcon (Weight)
Five Rounds
– 5 Back Squats @ 51X1
Tempo squats:
– 5 seconds down
– 1 second pause at bottom
– explode up
– 1 second pause at top
Test
B: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Finisher
Aerobic Add-On or Pullup Add-On