CrossFit Montgomery – CF
Warm-up
2:00 4-Way Banded Glute Activation
-Then-
Alt. EMOM 6 Minutes, :50 work :10 rest/transition
1 – Machine Calories
2 – Single DB Box Step Overs
3 – Burpee Box Jump Overs
Strength/Skill
1 and 1/4 Back Squats (3/3/3/3)
Perform a squat to full depth, stand until hip crease is about the knee, return to bottom, then stand tall.
Every 4 Minutes for 16 Minutes
Conditioning
Metcon (AMRAP – Rounds and Reps)
Climb the ladder for 8 Minutes
2 DB Box Step Overs (24/20″) with 50s/35s*
6 Box Jump ATWOs (24/20″)
*Add 2 Step Overs each round. Box jump all the way overs remain at 6.