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: Front Squat (3RM – 15:00)
B: Overhead Squat (Max Reps at 80% of 1RM OH Squat)
Metcon
C: 2:00 Watt Test (AMRAP – Reps)
2:00 Average Watt test on C2 Rower
Finisher
Aerobic Add-On or Pullup Add-On