CrossFit Montgomery – CF
Warm-up
4:00 Machine of Choice
:30 Easy,
:20 Moderate,
:10 Hard
Then
20 Goblet Squats
15 Kettlebell Swings
10 Cossack Squats
Strength/Skill
Back Squat (3-3-3-3-3)
Start around 75% and add weight each set. If it feels good, go for a new 3RM.
Metcon
1000m Row (Time)
Max Effort 1000m Row