Day: January 3, 2022

CrossFit Montgomery – CF

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Warm-up

2:00 Hip Openers

1:00 Air Squats with glute band around knees

-Then-

4:00 AAB*

*Every minute starting at 0:00, perform 3 KB Taters

Strength/Skill

Back Squat (5 x 5 @ 85% of 5RM)

Weight is based on last weeks lift.

Rest 2-4 minutes between sets.

Conditioning

EMOM 12 Minutes, rotating (4 each)

:45 Max Tall/Explosive Box Jumps

:45 Max GHD Hip Extensions

:45 Max Ring Support Hold

Competitor Extra

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

2:00 Hip Openers

1:00 Air Squats with glute band around knees

-Then-

4:00 AAB*

*Every minute starting at 0:00, perform 3 KB Taters

Strength/Skill

Back Squat (5 x 5 @ 85% of 5RM)

Weight is based on last weeks lift.

Rest 2-4 minutes between sets.

Conditioning

EMOM 12 Minutes, rotating (4 each)

:45 Max Tall/Explosive Box Jumps

:45 Max GHD Hip Extensions

:45 Max Ring Support Hold