CrossFit Montgomery – CF
Warm-up
3:00 Bike/Row/Run
3 Rounds:
3 Scap Retraction + 3 Strict Pull-Ups
6 Walk outs
9 PVC Overhead Squats
12 Sit-Ups
20 second Samson Stretch each side
Mobility
2:00 Foam Roll Thoracic and Lats
2:00 Foam Roll Quads/Adductors
Skill
Double Unders
A: Metcon (No Measure)
EMOM x 16 (all weights @55% of Front Squat)
Minutes 1-7
2 Pausing Back Squats
(2 seconds in bottom position)
Minutes 7-10 Rest
Minutes 10-16
7 Front Squats