CrossFit Montgomery – CF
2:00 Glute activation
40 S-Leg Glute Bridges (2×10 per leg) Then,
20 Lunges with Medicine Ball 20/15 Calorie Row
20 Jumping Lunges (w/o Medicine Ball) 15 Wallballs
Back Squat (5-3-3-3-2-2-1)
Immediately after each set, perform 5 Medball Bearhug jump squats with 20/14lbs as explosively as possible.
Rest 4-5 minutes between sets of squats.
Start at 80% and add weight each set, ending with a heavy single.
Goal: one of your sets of 2 is as heavy as last week, and your single is at 90%+.
4 Slow Rounds 200m Run
20 Unweighted Step Ups 25′ Duck Walk
15 Medball Squat Cleans 20/14lbs 25′ Handstand Walk
This entire piece should be done at a slow and steady pace, focused on form