CrossFit Montgomery – CF
Warm-up
3:00 Bike/Row/Run
6 Plank Lunges
6 Bootstrappers
10 Overhead Squats
30 second Samson Stretch
Mobility
3:00 Pigeon Pose (ea side)
A: Squats (3-1)
Front Squats
1 – 3 Front Squats @ 82%
2 – 1 Front Squat @ 87%
3 – 3 Front Squats @ 82%
4 – 1 Front Squat @ 90%
5 – 3 Front Squats @ 82%
6 – 1 Front Squat @ 93%
7 – 10 Back Squats @ 78% (based on Front Squat)
Skill
Kipping (Bar or Ring)
or
Weighted Pull-ups (Bar of Ring)