CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP (6)
EMOM 5:
Min. 1 | inchworm + push-up
Min. 2 | hollow rocks
Min. 3 | up-down + max-effort jump and reach
Min. 4 | hip taps in an inchworm
Min. 5 | burpee + max-effort jump and reach
On an 6:00 clock:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, they must perform 2x that many reps of a penalty movement.
Partner B: as soon as partner A gets off of the rower, partner B starts on their own 100-m row.
Suggested penalty movements:
Scap pull-ups or ring rows
Kip swings
Shoulder taps with feet on box
Lunges
Teams of two: Athletes alternate work and rest.
Teams of three: One athlete rows, one athlete rests, and one athlete holds a plank. Athletes rotate after the rowing athlete gets off of the rower.
Teams who complete the most 100-m intervals win.
SPECIFIC WARMUP
BURPEE PRACTICE (6)
Hand and foot placement – (Set a target for hands and feet each rep)
Transition into next rep – (Land in partial squat and jump chest to ground)
Steady gaze – (Keep eyes focused forward on one spot)
Fast cycling – (Move with speedy transitions through each rep)
MINI ROUND (2)
1 round:
:20 calorie row
:20 rest
:20 burpees
METCON
()
Metcon (5 Rounds for reps)
RX / INTERMEDIATE / BEGINNER
5 rounds for reps:
:20 calorie row
:40 rest
:40 calorie row
:20 rest
1:00 burpees
1:00 rest
SKILL WORK
SKILL WORK 5:00
Accumulate:
50 seated leg raises
COOL DOWN
STRETCHING | 5:00
1 set:
:40 seated straddle stretch
:40 seated hamstring stretch, left
:40 seated hamstring stretch, right