CrossFit Montgomery – CF
Warm-up
Run 400m or Row 500m
:30 Samson Stretch (each side)
2 Rounds
5 Kip Swings
10 Push-ups
15 Air Squats
5 Plank Lunges
2 Rounds
5 Strict Pull-ups
10 Push-ups
15 Air Squats
10 Wall Squats
Primer
3 Rounds
6 Single-leg Lateral Step-ups (ea side)
50m DB or KB Farmer’s Carry
6 Single-leg Lateral Step-ups (ea side)
A: Back Squat (6-4-2 (Complete w/15 min))
Wave
Wave #1
Set #1 – 6 Back Squats @ 63% of 1RM Back Squat
Set #2 – 4 Back Squats @ 68% of 1RM Back Squat
Set #3 – 2 Back Squats @ 73% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 68% of 1RM Back Squat
Set #5 – 4 Back Squats @ 73% of 1RM Back Squat
Set #6 – 2 Back Squats @ 78% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 73% of 1RM Back Squat
Set #8 – 4 Back Squats @ 78% of 1RM Back Squat
Set #9 – 2 Back Squats @ 83% of 1RM Back Squat
10-Rep Front Squat
Set #10 – 10 Front Squats @ 55% of 1RM Back Squat
*Score heaviest 2 rep back squat for the day
Finisher
2 Rounds (Not for Time)
30 Banded Pull-aparts
:15 L-sit from the Bar