WEEK 4, DAY 2

CrossFit Montgomery – CF

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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.

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