CrossFit Montgomery – CF
Warm-up
400m Run
5-4-3-2-1
Scap Retractions + Kip Swings
Plank Lunge w/ Reach
Inchworms
Burgener Warm-up
Primer
With light or moderate weight
3 Sets Sotts Press
3 Sets Hang Snatch Pull
3 Sets High Hang Power Snatch
A: Snatch (5-4-3)
AFAP (As Fast as Possible)
5 Snatches @60%; 65%; 70%
Rest 3:00
4 Snatches @65%; 70%; 75%
Rest 3:00
3 Snatches @70%; 75%; 80%
*score heaviest 3 rep
Recovery
Murph Recovery (complete instead of the wod)
10:00 Slow Run/Bike/Row
Mobility
Foam Roll Quads/Adductors
Couch Stretch
Banded Hamstring stretch
Banded Shoulder stretch
Foam Roll Thoracic
Ankle mobility
15:00 Row/Bike
*every 3 min complete 5 PVC pass thrus + 3 Overhead squats