CrossFit Montgomery – CF
Couch Stretch (2:00 per side)
10/7 Calorie Row
15 Russian KB Swings
10 KB Goblet Squats
2:00 4 way banded glute activation
Back Squat (5×5 (@87.5 of 5RM))
All sets are at the same weight.
Rest 2-4 minutes between sets.
On at 10 Minute Running Clock
Max Duration HS Hold*
*Each time you break, perform 10 ring rows then repeat. Athletes should be able to complete all 10 reps of the ring rows unbroken each round.