2019-02-04

CrossFit Montgomery – CF

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Warm-up

4:00 combo row/bike/ski

2 rounds:

-5 lunge with reach each leg

– :30 second samson stretch each leg

– 5 hollow rocks

– 5 superman snaps

banded glute activator

finish warming up with barbell backsquats, practicing the tempo

Weightlifting

Tempo Back Squat (3/3/3/3/3)

3 1 X 1

3 seconds down

1 second pause at the bottom

Explode up

1 second pause at the top
20:00

first time doing this for some, first time doing this in a long time for others.

start at a weight you know you can manage, and make large-ish jumps if necessary in the first few rounds, with smaller jumps in weight in the latter rounds.

each set of 3 should take at least 15 seconds.

Finisher

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP
100m sprint

7 wall balls

5 burpees to a target

10 alternating single arm kb snatch (24/16kg)

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