CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
20 jumping jacks
10 Spiderman lunges
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats
– Build in load for the squats as able.
SPECIFIC WARMUP
Back squat | 6:00
3 back squat initiations
3 above-parallel back squats
5 back squats
5 back squats
BUILD-UP
3-5 sets:
3 back squats
Back Squat
rx
For load:
3-3-3-3-3-3-3
intermediate
Same as Rx’d
beginner
For load:
5-5-5-5-5-5-5
HEAVY DAY
COOL DOWN
Accumulate:
1:00 standing pike stretch (feet narrow)
1:00 standing pike stretch (feet wide)