2017-10-04


CrossFit Montgomery – CF

Warm-up

– 2:00 Jump Rope

Mobility – Hip #2 (No Measure)

Banded Hip Distraction

– 2:00 Each Hip

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Metcon

A: Metcon (AMRAP – Rounds and Reps)

EMOM – 10:00

– 1 Power Clean + 1 Hang Squat Clean
Score: Total completed rounds plus weight. Must complete at least five rounds at or heavier than the recorded weight. Example: Five rounds at 155#, three rounds at 185#, and two rounds at 205#. Score would be 10 + 185.

Test

Rest 1:00 between each part.

B1: 1:00 Air Squats (AMRAP – Reps)

AMRAP – 1:00

– Air Squats

B2: 1:00 Pullups (AMRAP – Reps)

AMRAP – 1:00

– Pullups

B3: 1:00 Pushups (AMRAP – Reps)

AMRAP – 1:00

– Pushups

B4: 1:00 Situps (AMRAP – Reps)

AMRAP – 1:00

– Situps

Finisher

Aerobic Add-On or Anabolic Add-On

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