CrossFit Montgomery – CF
Warm-up
1:00 on any Machine
2:00 Banded Glute Activation
-Then-
3 Steady Rounds
25′ Duck Walk
3 Explosive Broad Jumps
10-8-6 Squat Jumps/Back Squats/Heavier Back Squats
(stay light, but add weight in all 3 rounds)
1 Wall Walk
Conditioning
Metcon (Time)
6 Rounds:
8 Wall Walks
5 Back Squats @ 70%+
Rest 3:00
Bar taken from rack