2017-11-29


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

Weightlifting

A: Metcon (AMRAP – Rounds and Reps)

EMOM – 10:00

– 1 Snatch Grip Deadlift
Score: completed rounds plus weight.

Metcon

B: Marguerita (Time)

50 reps for time of:

Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Note: Handstands are kick into handstand only, no pushup.

Finisher

Aerobic Add-On or Anabolic Add-On

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