CrossFit Montgomery – CF
Warm-up
Row, Bike, or Jog for 4:00
Then,
4-way Banded Glute Activation Steps, 20 per
direction + 10 Air Squats Every 20 steps
Then
2 rounds of:
10 Light weighted Cossack Squats
20 Russian KB Swings
10 Jump Squats (First round can be Air Squats)
:20 Hanging L-Sit Hold
Strength/Skill
Back Squat (5-5-3-3-2-2)
Within -1:00 minute after each set, perform seated box jumps for maximal power. Sit on a box at approximately parallel and jump to a higher box.
Rest 3-5 minutes after the box jumps.
Start at 75% and add weight every set.
Goal: end at a heavy double or new 2RM.
Post Squat Cool Down: Walk or bike slowly for 10 minutes, then foam roll legs.
Conditioning
5-10 minute cool down walk
then,
Pick 1-4
– Pigeon Pose, 2:00/side
– Couch Stretch, 2:00/side
– Saddle Pose, 2:00
– Dragon Pose, 2:00/side
then,
Foam Roll Quads, Glute, Hamstrings