CrossFit Montgomery – CF
Warm-up
– 2:00 Jump Rope
Mobility – Hip #2 (No Measure)
Banded Hip Distraction
– 2:00 Each Hip
3x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Weightlifting
Power Clean (1RM – 15:00)
Metcon
Finisher
Aerobic Add-On or Anabolic Add-On
Power Test #1 (Time)
For Time:
– 250m Row
– 15 KB Swings (32kg/24kg)
– 25 burpees
– 15 KB Swings (32kg/24kg)
– 250m Row