2018-04-19


CrossFit Montgomery – CF

Warm-up

3:00 Bike/Row/Run

6 Plank Lunges

6 Bootstrappers

10 Overhead Squats

30 second Samson Stretch

Mobility

2:00 Foam Roll Quads/Adductors

2:00 Foam Roll Thoracic and Lats

Skill

Bar Muscle Up

A: Squats (3-1)

6 Front Squat, 1 Back Squat
1 – 3 Front Squats @ 80%

2 – 1 Front Squat @ 85%

3 – 3 Front Squats @ 80%

4 – 1 Front Squat @ 87%

5 – 3 Front Squats @ 80%

6 – 1 Front Squat @ 91%

7 – 10 Back Squats @ 75% (based on Front Squat)

*Score Front Squat @ 91%

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