CrossFit Montgomery – CF
Warm-up
5:00 Machine (:50 Moderate, :10 hard)
-Then-
4-way Banded Glute Steps (20 per direction w/10 Air Squats)
-Then-
2 Steady Rounds
15 Pause Goblet Squats (no pause on R2)
20 S-Arm DB Strict Press (10 reps/arm, light/fast)
Strength/Skill
High CNS Day
Each lift for weight:
Every 4 Minutes for 24 Minutes (6 sets)
1 Back Squat @ 85%+
1 Strict Press @ 85%+
Rest as long as needed between lifts to ensure one does not impact the other.
Go for a new 1RM if you’re feeling good, however no more than one failed rep