CrossFit Montgomery – CF
Warm-up
– 400m Run
1x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Mobility – Hip #2 (No Measure)
Banded Hip Distraction
– 2:00 Each Hip
1 Minute each position each leg.
1x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Weightlifting
A: Deadlift (1RM – 12:00)
B: Deadlift (1 Set of Max Reps @ 80%)
Complete within 3:00 of finishing part A.
Metcon
C: AMRAP – 6:00 Double Unders (AMRAP – Reps)
AMRAP – 6:00
– Double Unders
Finisher
Aerobic Add-On or Pullup Add-On