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Workouts

WEEK 2, DAY 2

CrossFit Montgomery – CF

Warm-up

Every 2:00 for 8:00 minutes

10 Calorie AAB, hard but not sprinting

10 Air Squats x2 > Jumping Air Squats > empty bar squats

Plank Hold in remaining time

Strength/Skill

Back Squat (5 x 5

Rest 3-5 minutes between sets)

Set 1: 85%

Set 2-4: 85-90%

Set 5: 80%

All % based on 5RM

Conditioning

Post Squat Cool Down:

1) 5-10 minutes forever pace on machine

2) Pick 1-3 mobilizations (or any mobilization that works for you):

– Couch Stretch, 2:00/side

– Pigeon Pose, 2:00/side

– Saddle Pose, 2:00

– Frog Pose, 2:00

– Seated forward fold, 2:00

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