CrossFit Montgomery – CF
Warm-up
Three Rounds
– 1:00 Jump Rope
– :30 Plank Lunges
– :30 Samson Stretch
– :30 Piriformis Stretch (right)
– :30 Piriformis Stretch (left)
Three Rounds
– 5 Wall Ball
– 5 Slam Ball
– 5 High Box Jumps w/ Step Down
Test
A: Back Squat (1RM – 15:00)
B: Weighted Pull-ups (3RM – 15:00 @ 3010)
This must be a verified set of 3 at the prescribed tempo. Three seconds on the negative is a must. Add bands or weight as needed.