CrossFit Montgomery – CF
Warm-up
With a partner, 3 rounds each:
P1: 20 Wallballs
P2: AAB
partners switch when wallballs are completed.
use a light enough ball to allow for 20 reps unbroken every round.
Strength/Skill
Back Squat (5 x 5
Rest 3-5 minutes between sets)
Set 1: 95%
Set 2-4: 95-100%
Set 5: 95%
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