CrossFit Montgomery – CF
Warm-up
5 Rounds:
5 Pull-Ups
10 Air Squats > Front Squats (switch after rd 2)
100m Row
Strength/Skill
Squat Clean (1×3 Power Position
1×3 Hang (at knee)
1×3 Tempo Pull
then
5 reps @ 55%
4 reps @ 60%
3 reps @ 65%
5 reps @ 60%
4 reps @ 65%
3 reps @ 70%
5 reps @ 65%
4 reps @ 70%
3 reps @ 75%
Rest 2-4 min between sets, drop and reset.)
Conditioning
Pick 1-3 based on weakness. Athletes may choose other mobilizations based on personal needs.
-Couch Stretch, 3:00/side
-Pigeon Pose, 3:00/side
-Squat Hold, 3:00
-Banded Ankle Distraction, 3:00/side
-Banded Front Rack Mobilization, 3:00/side
-T-Spine Mash (roller or double LAX ball, 3:00