CrossFit Montgomery – CF
Warm-up
2:00 Pigeon Stretch, per side
2:00 Glute Activation
EMOM 4 Minutes
10 Jump Squats
4 S. Arm Devils Press (2 per side)
Conditioning
Metcon (Time)
For Time with a Partner, split anyhow
200 Air Squats
160 Lateral Burpee Over the DB
120 Pistols
80 Devil’s Presses 20s-50s
30 minute cap
Extra
On a 17 Minute Clock
1 Snatch High Pull + 1 Power Snatch + 1 Squat
Snatch
Reset between reps – no touch and go.
Start light and add weight if reps are looking
perfect. Rest 2-3 minutes between sets.