CrossFit Montgomery – CF
4:00 combo row/bike/ski
-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
Tempo Back Squat (3/3/3/3/3)
3 1 X 1
3 seconds down
1 second pause at the bottom
1 second pause at the top
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.
Metcon (AMRAP – Rounds and Reps)
7 wall balls
5 burpees to a target
10 alternating single arm kb snatch (24/16kg)