CrossFit Montgomery – CF
Warm-up
2:00 Machine
Couch Stretch 1:00/side
20 Glute Bridges with Glute Band around knees
-Then-
Alternating EMOM 6:00
– Empty Bar Front Rack VGFYs*
– Run 150m
* 1 VGFY = 1 Lunge per leg, 1 Thruster
Strength/Skill
Squat Clean and Split Jerk
3 reps @ 70-75%
2 reps @ 75-80%
1 rep @ 80-85%
1 rep @ 85-90%
1 rep @ 90-95%
1 rep @ 70-80%
Drop and reset between reps. Rest 2-4 minutes between sets.
Conditioning
Pick 1 of the following skills and practice as an EMOM for 10 Minutes:
– 5-30′ HS Walk
– :05-:10 L-Sit Hold
– 1-3 Strict Muscle Ups
– 1-2 Rope Climbs
– 5-40 Double Unders
– :20 Squat Hold (mobility focus)