CrossFit Montgomery – CF
Warm-up
2 Rounds
12 DB Goblet Lateral Squats
10/8 Calorie AAB/Row (HARD)
12 Jump Squats
10 Push Ups w/ a twist
*alternate machines between rounds
Strength
Paused Back Squat (Find a 1RM
Full 1-second pause in the bottom)
Full pause in the bottom of each rep. At least one second (or more).
Conditioning
Metcon (Time)
20/15 AAB
20 Bar Facing Burpees
20/15 Row