CrossFit Montgomery – CF
Warm-up
2:00 4-way Banded Glute Activation, 5 steps per direction + 3 squats after each direction
20 Lateral Squats
30 Russian KB Swings 53/35lbs Then,
EMOM 5 Minutes, both in the same minute Run 100m (increasing speed and running hard for at least he last 2 minutes)
6 Explosive Jump Squats
Strength/Skill
Back Squat (5/5/3/3/3/2/2)
Immediately after each set, perform 5 explosive box jumps.
Rest 3-5 minutes after the box jumps. Start at 75% and add weight each set, ending at a heavy double or 2RM.
Goal: sets of 3 are slightly heavier than last week. Attempt to hit the set of 2 you hit last week for 2 sets, or heavier. Can go for 2rm if you feel good.
Extra
8 Rounds
2:30 Row for Distance Rest :30
R1-R3: 20-24spm R4-R6: 26-30spm
R7 & R8: Open