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Workouts

WEEK 6, DAY 1

CrossFit Montgomery – CF

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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