CrossFit Montgomery – CF
Warm-up
3:00 Bike/Row/Run
6 Plank Lunges
6 Bootstrappers
10 Overhead Squats
30 second Samson Stretch
Mobility
2:00 Foam Roll Quads/Adductors
2:00 Foam Roll Thoracic and Lats
Skill
Bar Muscle Up
A: Squats (3-1)
6 Front Squat, 1 Back Squat
1 – 3 Front Squats @ 80%
2 – 1 Front Squat @ 85%
3 – 3 Front Squats @ 80%
4 – 1 Front Squat @ 87%
5 – 3 Front Squats @ 80%
6 – 1 Front Squat @ 91%
7 – 10 Back Squats @ 75% (based on Front Squat)
*Score Front Squat @ 91%