Day: October 31, 2024

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

20 jumping jacks

10 Spiderman lunges

10 Cossack squats (5/leg)

5 goblet squats

5 paused goblet squats

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

WORKOUT

Back Squat (3-3-3-3-3-3-3)

COOL DOWN

Accumulate:

1:00 standing pike stretch (feet narrow)

1:00 standing pike stretch (feet wide)

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

20 jumping jacks

10 Spiderman lunges

10 Cossack squats (5/leg)

5 goblet squats

5 paused goblet squats

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

WORKOUT

Back Squat (3-3-3-3-3-3-3)

COOL DOWN

Accumulate:

1:00 standing pike stretch (feet narrow)

1:00 standing pike stretch (feet wide)

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

20 jumping jacks

10 Spiderman lunges

10 Cossack squats (5/leg)

5 goblet squats

5 paused goblet squats

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

WORKOUT

Back Squat (3-3-3-3-3-3-3)

COOL DOWN

Accumulate:

1:00 standing pike stretch (feet narrow)

1:00 standing pike stretch (feet wide)

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

20 jumping jacks

10 Spiderman lunges

10 Cossack squats (5/leg)

5 goblet squats

5 paused goblet squats

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

WORKOUT

Back Squat (3-3-3-3-3-3-3)

COOL DOWN

Accumulate:

1:00 standing pike stretch (feet narrow)

1:00 standing pike stretch (feet wide)

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN