CrossFit Montgomery – CF
Warm-up
3:00 of Barbell Yoga*
Then
2 Rounds:
200m Row
8 Lateral Burpees over the rower
8 Empty Bar Hang Clusters
*Barbell Yoga is moving an unloaded barbell
through as many different movements and
ranges of motion as possible
Strength/Skill
DHP: Complex: (1 RM)
Deadlift
Hang Power Clean
Power Clean
Conditioning
A: Metcon (Time)
Sprint Test
For Time
300 yard Shuttle Sprint
Rest 4:00
300 yard Shuttle Sprint
Use a 25 yard lane and go out and back 6
times.
Two scores: first 300 shuttle time, and your
total running time.
score is first 300 yd shuttle sprint
B: Metcon (Time)
total score of the, do not include the 4:00 rest as part of the store