CrossFit Montgomery – CF
Warm-up
Alternating EMOM 9 Minues
1 – :45 Machine*
2 – :45 Explosive Box Jumps (step downs)
3 – 10/8/6 Back Squats**
*Increase intensity every round
**Start with an empty bar and add weight each round
Strength/Skill
Back Squat (5 x 5
Rest 3-5 minutes between sets)
Set 1: 92.5%
Set 2-4: 92.5-97.5%
Set 5: 92.5%
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