CrossFit Montgomery – CF
Pigeon Stretch 2:00 each side
20 Light DB Clusters (to the floor)
Max Distance machine in remaining time
4-way Banded Glute Activation for 2:00 minutes
Back Squat (5×5 @ 92.5% 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. As the percentages get heavier, focus on maintaining good positions with minimal grinding.
On a 10 Minute clock or 3-5 rounds:
16 Farmer’s Hold Walking Lunge Steps (heavy)
:30 Copenhagen hold per leg
15 Seated Double KB Strict Press (light)