CrossFit Montgomery – CF
Warm-up
– 500m Row
Band Pulls
– 25m High Kicks
– 25m Side to Side Lunges
– 25m Fanny Kickers
– 25m Inch Worms
Four Rounds
– 5 Goblet Squats
– 5 Burpee Broad Jumps
Mobility – Hip #1 (No Measure)
– 3 Position Piriformis and Hip Capsule Mobility
Gymnastics
Five Rounds
– 45 Seconds of Muscle-Up Negatives
Weightlifting
Shoulder Press (5 x 3 @ 32×1)
WOD
DG (AMRAP – Rounds and Reps)
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Use 16kg and 12kg kettlebells.
Finisher
Aerobic Add-on or Pullup Add-on