Baseline Training Week 1 Day 2

CrossFit Montgomery – CF

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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

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