CrossFit Montgomery – CF
Warm-up
3:00 of Banded Glute Activation
Then
3 Rounds
1:00 Row/Bike
10 Pause Back Squats (brief pause at
the bottom, increase weight each
round. Last round perform jumping)
16 S-Leg Glute Bridges (8/leg)
Strength/Skill
Back Squat (5/5/5/3/3/3/2)
Back Squat
5-5-5-3-3-3-2
Immediately after each set, perform 5
max height wallballs 20/14lbs.
Rest 3-5 minutes after the wallballs.
Start at 70% and add weight every set.
Goal: end at a heavy double or new
2RM
Extra
Every 2:00 for 12:00 –
sprint 100m