2017-11-27


CrossFit Montgomery – CF

Warm-up

– 400m Run

2x: 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.

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Weightlifting

A: Metcon (Weight)

Five Rounds

– 5 Back Squats @ 51X1
Tempo squats:

– 5 seconds down

– 1 second pause at bottom

– explode up

– 1 second pause at top

Test

B: AMRAP – 6:00 Double Unders (AMRAP – Reps)

AMRAP – 6:00

– Double Unders

Finisher

Aerobic Add-On or Pullup Add-On

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