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Workouts

WEEK 4, DAY 4

CrossFit Montgomery – CF

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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