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WEEK 3, DAY 3

CrossFit Montgomery – CF

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Warm-up

3:00 C2 Machine, Increase speed every minute

-Then-

:30 Hang from Pull Up Bar

10 Push Ups

30 Air Squats with glute activation band

:30 Hang from Pull Up Bar

Strength/Skill

Back Squat (5×5 @ 90% 5RM from test week)

All sets are the same weight.

Rest 2-4 minutes between sets.

The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week.

Conditioning

Accumulate 8:00 in a lateral plank*

*after performing a max duration plank on both sides, perform 10 Barbell Good Mornings.

15 Minute Time Cap

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