240802

CrossFit Montgomery – CF

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GENERAL WARMUP

3 sets:

20 jumping jacks

10 Spiderman lunges

10 Cossack squats (5/leg)

5 goblet squats

5 paused goblet squats

– Build in load for the squats as able.

SPECIFIC WARMUP

Back squat | 6:00

3 back squat initiations

3 above-parallel back squats

5 back squats

5 back squats

BUILD-UP

3-5 sets:

3 back squats

Back Squat

rx

For load:

3-3-3-3-3-3-3

intermediate

Same as Rx’d

beginner

For load:

5-5-5-5-5-5-5

HEAVY DAY

COOL DOWN

Accumulate:

1:00 standing pike stretch (feet narrow)

1:00 standing pike stretch (feet wide)