CrossFit Montgomery – CF
Warm-up
-500m Row
1x: Warmup #3 (No Measure)
– 10 Overhead Squats
– 10 Burpees
Mobility – Hip #1 (No Measure)
– 3 Position Piriformis and Hip Capsule Mobility
1 Minute each position each leg.
1x: Warmup #3 (No Measure)
– 10 Overhead Squats
– 10 Burpees
Weightlifting
A: Metcon (AMRAP – Rounds and Reps)
EMOM -10:00
– 2 TnG Power Cleans
Test
B: 10:00 Turkish Getups (AMRAP – Reps)
AMRAP -10:00
-Turkish Getups (24kg/16kg)
Finisher
Aerobic Add-On or Pullup Add-On