CrossFit Montgomery – CF

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Squat warm-up B (No Measure)

250 row or 200 run

With a barbell:

10 bent over row

10 romanian deadlifts

10 hang cleans

10 shoulder press

10 good mornings

10 barbell squats

While holding onto the rig:

10 leg swings forward/backward (each leg)

10 leg swings side to side each leg

on a short box:

5-7 box jumps focusing on “sticking” the landing and landing in a solid position (keep arms by your side and only use quads)

5-7 “step offs”, landing in a good position with both feet on the ground, knees bent

on the floor on hands and knees

10 shoulder rolls forward

10 shoulder rolls backward

10 alternating between cat/cow pose

10 reps of opposite hand foot stretched out, alternate sides

on your back

10 glute bridges

10 hollow rocks

start warming up for front squats


Overhead Squat (3/3/3/3/3)


Metcon (AMRAP – Reps)

16:00 Rotating EMOM:

Station 1: Ring Rows

Station 2: Push-ups

Station 3: Sit ups

Station 4: Air squats
Your score is the combined total of the lowest reps in a round of each movement.

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