2018-05-17

CrossFit Montgomery – CF

Warm-up

3:00 Bike/Row/Run

2 Rounds

6 Plank Lunges

6 Bootstrappers

10 Overhead Squats

Mobility

Foam Roll Thoracic/Lats

Foam Roll Quads/Adductors

A: Front Squat (1 Rep)

Work up to a heavy single
0:00… 3 Reps @ 45%

1:00… 2 Reps @ 50%

2:00… 1 Reps @ 60%

3:00… 3 Reps @ 55%

4:00… 2 Rep @ 65%

5:00… 1 Rep @ 70%

6:00… Rest

7:00… 1 Rep @ 75%

8:00… 1 Rep @ 80%

9:00… 1 Rep @ 85%

From Minutes 10-20… build to a heavy single for the day.

Skill

Double-Under Stamina

1) 5 x 50 Unbroken Double-Unders

2) 6 x 35 Unbroken Double-Unders

3) 7 x 25 Unbroken Double-Unders

4) 8 x 10 Unbroken Double-Unders

5) 4:00 for Max Double-Unders

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