2017-11-17


CrossFit Montgomery – CF

Warm-up

– 400m Run

Band Pulls

– 25m High Kicks

– 25m Side to Side Lunges

– 25m Fanny Kickers

– 25m Inch Worms

Four Rounds

– 5 Single Legged Deadlifts (Each leg)

– 5 Burpee Broad Jumps

Note: No weight.

Mobility – Hip #1 (No Measure)

– 3 Position Piriformis and Hip Capsule Mobility

Gymnastics

Five Rounds

– 45 Seconds of Muscle-Up Negatives

WOD

Finisher

Aerobic Add-on or Pullup Add-on

Death By 10 Meters (AMRAP – Rounds and Reps)

EMOM

– 10m Run

Note: Add 10m each minute

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