240405

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

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