CrossFit Montgomery – CF
Warm-up
3 Steady Rounds
12 DB Front Rack Lateral Squats
10 Hip Extensions (or glute bridges if GHDs are not available)
12 Jump Squats
10 Ring Rows
-Then-
2:00 of 4-Way Banded Glute Activation
Strength/Skill
Find a 5RM Back Squat
This is your Back Squat test for Phase IV!
Back Squat
Conditioning
Choose 1 of the Following:
– Find a 1RM Weighted Strict Pull Up
or
– 5:00 Max Rep Strict Pull Ups
Weighted Pull-ups
5:00 Pullups (AMRAP – Reps)
Max rep Strict Pull Ups