CrossFit Montgomery – CF
Warm-up
200m Run
6 Plank Lunge w/reach
6 Russian Babymakers
200m Run
10 Pausing Overhead squats (PVC)
200m Run
:30 Samson Stretch (ea side)
Mobility
Banded Shoulder Stretch
Wrist Stretch
Foam Roll Lats
A: Front Squat (Alt Rep Scheme )
@ 60% of 1RM
Set #1 (0:00) – 6 Front Squats + 3 Back Squats
Set #2 (2:00) – 5 Front Squats + 4 Back Squats
Set #3 (4:00) – 4 Front Squats + 5 Back Squats
Set #4 (6:00) – 3 Front Squats + 6 Back Squats
Set #5 (8:00) – 2 Front Squats + 7 Back Squat
Skill
AHAP – Box Jumps
(As High as Possible)