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 #2 (No Measure)
Banded Hip Distraction
– 2:00 Each Hip
Weightlifting
A: Overhead Squat (1RM -15:00)
Metcon
Finisher
Aerobic Add-on or Pullup Add-on
B: Metcon (AMRAP – Reps)
Three Rounds
– 1:00 Box Jumps (20″/16″)
– 1:00 Pushups
– 1:00 Hollow Rocks
– 1:00 Air Squats
Score: Lowest round of the three rounds.