CrossFit Montgomery – CF
Warm-up
– 400m Run
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Press
Skin the Cats
– 5 Reps
Mobility – Hip #1 (No Measure)
– 3 Position Piriformis and Hip Capsule Mobility
Weightlifting
A: Weighted Pull-ups (1RM -10:00)
Metcon
B: Metcon (Time)
Five Rounds for Time
– 15 Calories Row
– 15 Overhead Squats (75#/45#)
Finisher
Aerobic Add-on or Pullup Add-on