2017-10-02


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 (2RM – 15:00)

B: Overhead Squat (Max Reps at 80% of 1RM OH Squat)

Metcon

C: Calorie Test #1 (Calories)

For Calories:

– 1:00 Rower

– 3:00 Rest

– 1:00 Rower

Finisher

Aerobic Add-On or Pullup Add-On

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