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CrossFit Montgomery – CF

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Warmup #1 (No Measure)

4:00 row/bike/ski/run combo

across the gym:

high kick

side to side lunge

fanny kicks

high knees

2 rounds

10 kb swings

10 sit ups

plate warm-up


A: Back Squat (5/5/5/5/5)


B: Back Squat (max reps at starting weight)

go back to your the weight you did for your first set of 5, and do that weight as many times as possible with good form.

start this set 2:30 after finishing your final set.


A: Metcon (AMRAP – Reps)

2:00 @ each station, no rest in between

Station 1: Cal Row

Station 2: Suitcase Crunches

Station 3: Russian KB Swings (32/24)

Station 4: HSPU

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