CrossFit Montgomery – CF
Warm-up
3:00 Bike/Row/Run
2 Rounds
6 Plank Lunges
6 Bootstrappers
10 Overhead Squats
Mobility
Foam Roll Thoracic/Lats
Foam Roll Quads/Adductors
A: Front Squat (1 Rep)
Work up to a heavy single
0:00… 3 Reps @ 45%
1:00… 2 Reps @ 50%
2:00… 1 Reps @ 60%
3:00… 3 Reps @ 55%
4:00… 2 Rep @ 65%
5:00… 1 Rep @ 70%
6:00… Rest
7:00… 1 Rep @ 75%
8:00… 1 Rep @ 80%
9:00… 1 Rep @ 85%
From Minutes 10-20… build to a heavy single for the day.
Skill
Double-Under Stamina
1) 5 x 50 Unbroken Double-Unders
2) 6 x 35 Unbroken Double-Unders
3) 7 x 25 Unbroken Double-Unders
4) 8 x 10 Unbroken Double-Unders
5) 4:00 for Max Double-Unders