CrossFit Montgomery – CF
Warm-up
– 2:00 Rower
2x: Warm-up – Band Pulls (No Measure)
– 10 Front
– 10 Overhead
– 10 Behiind
– 10 Pass Through
– 10 Press
2x: Warmup #3 (No Measure)
– 10 Overhead Squats
– 10 Burpees
Weightlifting
A1 or A2
A1: Metcon (AMRAP – Reps)
AMRAP – 6:00
– Max Push Presses w/ 60% 1RM Push Press
A2: HSPU Ladders – 6:00 (AMRAP – Reps)
AMRAP – 6:00
– 1 Strict HSPU
– 2 Strict HSPU
– 3 Strict HSPU
Reps must be performed unbroken. 1 Rep, 2 Reps, 3 Reps, 1 Rep, 2 Reps, etc.
Metcon
Warm-up – Posterior Chain (No Measure)
Fascial conditioning.
C: Metcon (AMRAP – Rounds and Reps)
Ladder – 10:00
– Pushup
– Wall Ball (20#/14# @ 10’/9′)