CrossFit Montgomery – CF
3:00 of Banded Glute Activation
10 Pause Back Squats (brief pause at
the bottom, increase weight each
round. Last round perform jumping)
16 S-Leg Glute Bridges (8/leg)
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
Every 2:00 for 12:00 –