CrossFit Montgomery – CF
Warm-up
2:00 Couch Stretch (1:00 per leg)
-Then-
3:00 Machine, increasing intensity each minute
-Then-
40 Single Leg Glute Bridges (20/leg)
20 Russian KBS (24/16kg)
10 Jump Squats for Max Height
20 Russian KBS
40 Air Squats
Strength/Skill
Lifting Retest
Find a 5RM Back Squat
Back Squat
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