2017-10-09


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

Weightlifting

Bear Complex (1RM – 15:00)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

100 Wall Balls for Time (Time)

Finisher

Aerobic Add-On or Anabolic Add-On

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