CrossFit Montgomery – CF
Warm-up
3:00 Bike/Row/Run
3 Rounds:
3 Scap Retraction + 3 Strict Pull-Ups
6 Walk outs
9 PVC Overhead Squats
12 Sit-Ups
20 second Samson Stretch each side
Mobility
2:00 Couch Stretch
2:00 Banded Shoulder Distraction
Skill
Kipping Practice (5 min)
– Bar or Ring
A: Metcon (Time)
3 Rounds
10 Power Cleans (135/95)
10 Pull-ups
10 Push Press (135/95)
10 Toes to Bar
Rx+ 155/105; Chest-to-Bar