CrossFit Montgomery – CF
Warm-up
– 400m Run
1x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Mobility – Hip #1 (No Measure)
– 3 Position Piriformis and Hip Capsule Mobility
1 Minute each position each leg.
1x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Weightlifting
A: Back Squat (1RM – 12:00)
B: Back Squat (1 Set of Max Reps @ 80%)
Complete within 3:00 of finishing part A.
Metcon
Finisher
Aerobic Add-On or Pullup Add-On
C: AMRAP – 5:00 Burpees (AMRAP – Reps)
AMRAP – 5:00
– Burpees