CrossFit Montgomery – CF
Mobility
*Spend ~2:00 on each stretch
Foam Roll – Thoracic
Banded Shoulder Distraction
Foam Roll – Quad and Adductors
Couch Stretch
Warm-up
3 Rounds
:20 second Samson Stretch each side
5 Plank Lunge w/Reach
15 Abmat Sit-Ups
300m Row
10 Pausing Overhead Squats w/PVC
then
4 Rounds
Burgener’s Warm-up
*2 Rounds w/ PVC, 2 Rounds w/empty barbell
Mobility
*Spend ~2:00 on each stretch
Child’s Pose
Banded Hamstring Stretch
Pigeon Pose