CrossFit Montgomery – CF
Warm-up
4-Way Banded glute Activation Steps, 20 per direction
2 Steady Rounds
15 Pause Goblet Squats w/band around knees
20 S-Arm Alt DB Hang Clean & Jerk
10 Box Step Ups
Strength/Skill
Back Squat (5 x 5
Rest 3-5 minutes between sets)
Set 1: 87.5%
Set 2-4: 87.5-92.5%
Set 5: 87.5%
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