CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 6:00
1 set:
:30 mountain climbers
10 alternating step-back lunges
:30 hollow rocks
10 up-downs
1 set:
:30 mountain climbers
10 alternating step-back lunges
:30 hollow rocks
10 burpees
SPECIFIC WAR
SPECIFIC WARMUP
SINGLE-LEG SQUAT REVIEW | 8:00
10 alternating foot-wrap single-leg squats – Hook the toes of one foot behind the heel of the other. Push the knees forward and squat as low as can be done without letting the heel of the support leg elevate.
6 single-leg squats to a target – Hold the free leg straight and in front of the body. Push the hips back and knee forward while leaning the chest forward.
6 single-leg squats – Lower the hip below the knee and stand fully on one leg.
6-10 single-leg squats – Increase cycle time for 6-10 reps.
GHD SIT-UP REVIEW | 10:00
1 set:
10 AbMat sit-ups
– Perform these with minimal arm movement.
2-3 sets:
5-10 GHD sit-ups
– Rest while partner works.
MINI ROUND
1 set:
8 single-leg squats
6 GHD sit-ups (scale to hollow rocks if not working on the GHD)
5 burpees
BREAK
WORKOUT
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Metcon (6 Rounds for reps)
RX
Every 1:30 for 6 rounds:
16 single-leg squats
10 GHD sit-ups
Max burpees
– Rest 1:30 between rounds.
INTERMEDIATE
Every 1:30 for 6 rounds:
10 single-leg squat to a target (20 in)
10 GHD sit-ups to parallel
Max burpees
– Rest 1:30 between rounds.
BEGINNER
Every 1:30 for 6 rounds:
16 air squats
10 hollow rocks
Max burpees
– Rest 1:30 between rounds.
COOL DOWN
Accumulate:
:30 calf roll/side
:30 shin roll (tibialis anterior)/side