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