CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
:30 air squats
:30 up-downs
:30 rest
3 sets:
:30 bottom of squat hold
:30 burpees
SPECIFIC WARMUP
BACK SQUAT | 5:00
3 back squat initiations
3 above-parallel back squats
5 back squats
5 back squats
LOAD UP
3-5 sets:
5 back squats
– Build in load each set to work to the first working set.
– Rest 1:00-2:00 between sets.
HEAVY DAY
RX
For load:
10-10-10-10-10
Back squat
INTERMEDIATE
Same as Rx’d
BEGINNER
For load:
6-6-6-6-6
Back squat
Back Squat (10 REP)
COOL DOWN
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg