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