CrossFit Montgomery – CF
Warm-up
4 Rounds:
200m Run
10 Jumping Lunges
8 Empty Bar Jump Squats
Strength/Skill
Back Squat (5-3-3-2-2-1)
Within -1:00 minute after each set, perform 3 weighted vertical jumps for max power.
Hold two light DBs (10-25lbs) at your side and jump upward as explosively as possible, landing softly.
Rest 3-5 minutes after each set of jumps.
Goal: both singles are in the 90-100%+ range (may go for 1RM if it feels good).
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