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