CrossFit Montgomery – CF
GENERAL WARMUP
6:00 Minute Clock Alt. Tabata (:20 on :10 off) [4 sets of each movement]
1 – Ring Rows
2 – Bear Hug Squats with medball
3 – Plank Transitions
SPECIFIC WARMUP
STRICT PULL UP
Active Shoulder
Maintain Hollow Body
Chin above bar
No Legs
PUSH UP
Maintain Plank
Elbows at 45 (close to body)
WALLBALL
Hips back and down
Upright torso
Weight in heels
Hip Crease below Knee
Press after Hip Extension
STRENGTH/SKILL
GYMNASTICE RETEST
AMRAP 3 Minutes
Max Rep Strict Pull Ups
REST 4:00
AMRAP 3 Minutes
Max Rep Push Ups
The first set of each movement must begin with a max effort unbroken set. Record total reps of each movement as well as the number of reps in each opening set.
Refer to 8/22/22 and 4/20/23
Pull-ups
Push-ups
METCON
Metcon (AMRAP – Reps)
AMRAP 3 Minutes
Wallballs (30/20lbs to 10/9′)