2018-05-10

CrossFit Montgomery – CF

Warm-up

200m Run

6 Plank Lunge w/reach

6 Russian Babymakers

200m Run

10 Pausing Overhead squats (PVC)

200m Run

:30 Samson Stretch (ea side)

Mobility

Banded Shoulder Stretch

Wrist Stretch

Foam Roll Lats

A: Front Squat (Alt Rep Scheme )

@ 60% of 1RM
Set #1 (0:00) – 6 Front Squats + 3 Back Squats

Set #2 (2:00) – 5 Front Squats + 4 Back Squats

Set #3 (4:00) – 4 Front Squats + 5 Back Squats

Set #4 (6:00) – 3 Front Squats + 6 Back Squats

Set #5 (8:00) – 2 Front Squats + 7 Back Squat

Skill

AHAP – Box Jumps

(As High as Possible)

Weightlifting

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