CrossFit Montgomery – CF
Warm-up
Run 800m
1 Round
5 Strict Pull-ups
10 Push-ups
15 Air Squats
3 Rounds, rotating every :30
Superman
Hollow Rocks
Alternating Samson Stretch
Plank Lunge w/ Reach
then
5 Pausing Wall Squats
Primer
3 Rounds
8 Suitcase Deadlifts
8 Double KB Front Rack Step-ups (4 ea leg)
A: Back Squat (6-4-2)
Wave
Wave #1
Set #1 – 6 Back Squats @ 66% of 1RM Back Squat
Set #2 – 4 Back Squats @ 71% of 1RM Back Squat
Set #3 – 2 Back Squats @ 76% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 71% of 1RM Back Squat
Set #5 – 4 Back Squats @ 76% of 1RM Back Squat
Set #6 – 2 Back Squats @ 81% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 76% of 1RM Back Squat
Set #8 – 4 Back Squats @ 81%
of 1RM Back Squat
Set #9 – 2 Back Squats @ 86% of 1RM Back Squat
10-Rep Front Squat
Set #10 – 10 Front Squats @ 58% of 1RM Back Squat
*Score 2 Rep Back Squat in Wave 3
Finisher
2 Rounds
10 Romanian Deadlifts (moderate load)
20 Weighted sit-ups (15/10)
30 Banded Good mornings
40 Banded Pull-Aparts
200m Kettlebell Carry
0-50m Farmer’s Carry
50-100m Front Rack Position
100-150 Farmer’s Carry
150-200m Front Rack Position