2017-12-04


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

Power Clean (1RM – 15:00)

Metcon

Finisher

Aerobic Add-On or Anabolic Add-On

Power Test #1 (Time)

For Time:

– 250m Row

– 15 KB Swings (32kg/24kg)

– 25 burpees

– 15 KB Swings (32kg/24kg)

– 250m Row

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