CrossFit Montgomery – CF
Warm-up
Alternating EMOM 10:00 (5 each)
12/9 Calorie Row or AAB
10 Air Squats > Light Back Squats with glute band around knees. (start with air squats, only increasing weight when ready / you get warmer)
Strength/Skill
Back Squat (5 x 5
Rest 3-5 minutes between sets)
Set 1: 90%
Set 2-4: 90-95%
Set 5: 90%
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