CrossFit Montgomery – CF
Warm-up
Lat Smash 1:30/Side
T-Spine Opener on Foam Roller 2:00
-Then-
2 Rounds
200m Row
10 Empty Bar Thrusters
10 Bar Facing Burpees
-Then-
1×3 Power Position Squat Clean, Jerk last rep
1×3 Hang Squat Clean + Jerk last rep
1×3 Temp pull Squat Clean + jerk last rep
Strength/Skill
Squat Clean and Split Jerk (1 RM)
Conditioning
Pick 1 of the following skills and practice as an EMOM for 10 Minutes:
– 5-30′ HS Walk
– :05-:10 L-Sit Hold
– 1-3 Strict Muscle Ups
– 1-2 Rope Climbs
– 5-40 Double Unders
– :20 Squat Hold (mobility focus)