CrossFit Montgomery – CF
Warm-up
2:00 4-Way Banded Glute Activation, 20 steps per direction, 5 squats after each direction
-Then-
5:00 minute clock
Row 500m
20 Front Squats with Empty Bar
Freestanding HS Practice in remaining time
Strength/Skill
Paused Front Squat (1 Rep EMOM for 12 Minutes)
2 Second Pause in the bottom.
Start around 60% and add weight each round.
Conditioning
Metcon (Time)
3 Rounds
20 HSPU
30 Wallballs (20/14lbs)(10’/9′)