CrossFit Montgomery – CF
Warm-up
3:00 C2 Machine, Increase speed every minute
-Then-
:30 Hang from Pull Up Bar
10 Push Ups
30 Air Squats with glute activation band
:30 Hang from Pull Up Bar
Strength/Skill
Back Squat (5×5 @ 90% 5RM from test week)
All sets are the same weight.
Rest 2-4 minutes between sets.
The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week.
Conditioning
Accumulate 8:00 in a lateral plank*
*after performing a max duration plank on both sides, perform 10 Barbell Good Mornings.
15 Minute Time Cap