Baseline Testing Week 2, Day 2

CrossFit Montgomery – CF

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Warm-up

Run 200m or Bike 400m

2×20 Russian KB Swings (53/35lbs)

4×10 Single leg glute bridge (2×10/leg)

2:00 4-Way banded glute activation

w/ 3 air squats every 5 steps

then

10 jump squats

then 10 jump squats with an empty bar

Strength/Skill

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Extra

Every 3 Minutes for 24 Minutes

300m Run

12 Burpee Box Jump Overs 24/20″

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