CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
2:00 run, bike, or row
3 sets:
6 push-ups
8 alternating Cossack squats
10 dumbbell goblet squats
SPECIFIC WARMUP
FRONT SQUAT | 7:00
3 two-inch squats
6 front squats
6 front squats
BUILD-UP
4-5 sets:
5 front squats (building)
– Build to 70-80% of 1-rep-max front squat.
– Rest 1:00 between sets.
HEAVY DAY
RX
5 sets for load:
5 front squats
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
Front Squat (5 reps)
COOL DOWN
3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right