Announcements
Saturday May 5th: 9:00 AM Group WoD is a trail run at Lagoon Park. Meet at Pete Peterson Lodge. Gym doors will be closed. No 10:00 AM open gym.
CrossFit Montgomery – CF
Warm-up
3:00 Bike/Row/Run
2 Rounds
6 Plank Lunges
6 Bootstrappers
10 Overhead Squats
Mobility
Foam Roll Thoracic/Lats
Foam Roll Quads/Adductors
A: Squats (3-1)
Front Squats
Front Squat 3-1
1 – 3 Front Squats @ 82%
2 – 1 Front Squat @ 89%
3 – 3 Front Squats @ 82%
4 – 1 Front Squat @ 92%
5 – 3 Front Squats @ 82%
6 – 1 Front Squat @ 95%
7 – 10 Back Squats @ 80% (based on Front Squat)
Skill
Single arm Dumbbell Overhead Squats