2018-04-23

CrossFit Montgomery – CF

Warm-up

3 Rounds

200m Run

10 Bootstappers

10 Plank Lunges

10 Hollow Rocks

10 Superman Rocks

10 Russian KB Swings

10 Goblet Squats

A: Back Squat (5-3-1)

Squat Wave
Wave #1

Set #1 – 5 Back Squats @ 73% of 1RM Back Squat

Set #2 – 3 Back Squats @ 78% of 1RM Back Squat

Set #3 – 1 Back Squats @ 83% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 78% of 1RM Back Squat

Set #5 – 3 Back Squats @ 83% of 1RM Back Squat

Set #6 – 1 Back Squats @ 88% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 83% of 1RM Back Squat

Set #8 – 3 Back Squats @ 88% of 1RM Back Squat

Set #9 – 1 Back Squats @ 93% of 1RM Back Squat

Set #10 – 15 Front Squats @ 54% of 1RM Back Squat

*Score 1 Rep Back Squat in Wave 3

Finisher

2 Rounds

100m KB Front Rack Carry (53/35)

40 Banded Pull-aparts

40 AbMat Sit-ups

Leave a Reply

Your email address will not be published. Required fields are marked *