CrossFit Montgomery – CF
Warm-up
3:00 Row or Bike, Or 800m Run
3:00 Banded Glute Activation*
*Every :30 perform 5 Jump Squats
30 S-leg Glute Bridges (15/leg)
30 Russian KB Swings 53/35lbs for Maximum hip extension/explosiveness
Weightlifting
Back Squat (5-5-5-5-5)
First set should be around 70%. Add weight after each set, building to a 5RM
Warm-up
Prior to Conditioning:
3 Rounds
:05-:10 Bike Sprint
Rest as needed
Conditioning
Metcon (Time)
For Time:
65/40 Calorie AAB (Echo Bike)
3 minute Cap
Competitor Extra
Metcon (AMRAP – Rounds and Reps)
For 20 Minutes, move steadily through:
1.25 Miles of AAB (C2 Bike if you have)
:30 Deadhang from Pull-up Bar
10 daVinci Raises with DBs
1 Fast set of Push-ups