CrossFit Montgomery – CF
Warm-up
4-Way Banded Glute Activation, 20 per direction +5 pause air squats after every 20 steps
-Then-
2 Steady Rounds
15 Goblet Squats w/band around knees
8 S-Arm Devils Press w/light DB
100m Row or any machine
Strength/Skill
Every :90 for 12 Minutes (8 rds)
1 Tempo Back Squat AHAP (same weight)
3 Second count to bottom, no pause, stand up AFAP.
Tempo Back Squat
Conditioning
Metcon (Time)
6-5-4-3-2-1-2-3-4-5-6
Devils Press (50s/35s)
200m Row (between each set, but not at the end)