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 Snatch Grip Deadlift
Score: completed rounds plus weight.
Finisher
Aerobic Add-On or Anabolic Add-On
B: Metcon (Time)
For Time
– 80 Double Unders
– 60 KB Swings (24kg/16kg)
– 40 Situps
– 20 Box Jumps (24″/20″)