2017-10-11

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: EMOM – 10:00

– 3 TnG Power Cleans

B: Shoulder Press (1RM – 10:00)

Test

Finisher

Aerobic Add-On or Pullup Add-On

C: 3:00 Burpee Test (AMRAP – Reps)

AMRAP – 3:00

– Burpees

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