CrossFit Montgomery – CF
Warm-up
Every :90 for 4:30
10 Cossack Squats
10 Jumping Back Squats
10 Reverse Lunges
Then
1:00 Leg Swing, Right Leg
1:00 Leg Swing, Left Leg
3 Rounds
40yd “Flying sprint”
R1: 30yd building in speed, 10yd sprint
R2: 20yd building in speed, 20yd sprint
R3: 10yd building in speed, 30yd sprint
Strength/Skill
Back Squat (5-3-3-2-2-1-1)
Back Squat
5-3-3-2-2-1-1
After each set, sprint 40 yards.
Rest 4-5 minutes between sets of
squats.
Start at 80% or heavier and build each
set.
Goal: both singles are in the 90-100%+
range
Extra
For Time
5/4k AAB
Every minute not including 0:00,
Perform 7 Unbroken Chest to Bar Pull
Ups
15 minute cap