CrossFit Montgomery – CF
Warm-up
400m Run
2:00 Banded Glute Activation
Then,
AMRAP 5 Minutes
10 Cossack Squats
10 Spiderman Lunges
5 Tall Box Jumps
Strength/Skill
Paused Back Squat (5×5)
5×5 AHAP
Full pause in the bottom of each rep. Start at roughly 60% and add weight to each set
Conditioning
Metcon (AMRAP – Rounds)
EMOM 8 Minutes
200m Run
If a round is failed, rest the remainder of the carry over round. Then start again at the next full round.