CrossFit Montgomery – CF
Warm-up
3:00 Row, Increase intensity each minute
-Then-
2:00 Couch Stretch
-Then-
40 Single Leg Glute Bridges
20 Russian Kettlebell Swings (53/35)
10 Jump Squats for Height
Strength/Skill
Back Squat (5 x 5 @ 97.5% 5RM from test week)
All sets are the same weight.
Rest 2-4 minutes between sets.
This is your last week of percentage work before your 5RM re-test. Keep weights the same across all 5 sets.
Conditioning
2 – 5 Rounds
20 Single Arm DB Rows AHAP (10 per side)
20 Hollow Rocks
Rest as needed between sets