CrossFit Montgomery – CF
Warm-up
Row 500m
-Then-
2 Steady Rounds:
12 Lunge + Twist Steps
20 Wallballs
:30 Dead Hang
Strength/Skill
High CNS Day: Lifting Test 2
7rounds
Back Squat*
3 Explosive Vertical Leaps
Strict Press*
3 Wallball Push Press Throws, as high as possible
Rest 2:00 between rounds (rest a little longer if needed in later rounds to maximize weight lifted)
*Squat/Press Reps
R1: 5 reps @ 75%
R2-3: 3 reps @ 80%
R4-7: 1 rep @ 90-100%+
The goal of this session is to buildto a heavy single or 1RM Back Squatand StrictPress.
If needed, the strict press may be taken from the floor.