CrossFit Montgomery – CF
Warm-up
2:00 Glute Activation Steps
-Then-
20 Banded Air Squats
10 Bar Facing Burpees
15 Jump Squats
10 Lateral Bar Burpees
10 Empty Bar Back Rack Jump Squats
10 Burpees to 12″ Target
Strength/Skill
Back Squat (Every 3 Minutes for 18 Minutes)
1 Back Squat @ 85%+
Start at 85% and add weight each set, going AHAP.
After each squat, perform 3 max height vertical leaps.
Conditioning
Metcon (AMRAP – Reps)
3 Rounds
1:00 Max Rep Burpees*
Rest 2:00
*R1: Bar Facing Burpees
R2: Burpees to 12″ Target
R3: Lateral Bar Burpees
Score is total reps.