CrossFit Montgomery – CF
GENERAL WARMUP
GENERAL WARM-UP | 5:00
1 set:
1:00 alternating spiderman stretches
1:00 alternating scorpion stretches
1:00 air squats
BOX JUMP AND TOES-TO-BAR WARM-UP | 9:00
1 set:
30 jumping jacks
10 box step-ups
10 hanging knee raises
1 set:
20 jumping jacks
10 box jumps (step down)
10 knees-to-armpits
1 set:
10 jumping jacks
10 box jumps
10 toes-to-bar
SPECIFIC WARMUP
MED-BALL WARM-UP | 9:00
10 med-ball deadlifts – Proper set-up, flat back, and keeping the heels down throughout the range of motion.
10 med-ball shoulder presses – Belly tight and full range of motion overhead.
10 med-ball front squats – Sending the hips back and down while the ball stays in the rack position.
10 med-ball push presses – Vertical torso in the dip-drive and full range of motion overhead.
10 wall-ball shots – Full range of motion squat followed by receiving the ball before squatting again.
LOAD UP
LOADING UP | 6:00
2 sets:
5 wall-ball shots
5-7 deadlifts
5-7 push presses
– Build to your workout weight.
WORKOUT
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Metcon (Time)
RX
3 rounds for time of:
20 wall-ball shots (14/20 lb)
20 deadlifts (75/115 lb)
20 box jumps (20/24 lb)
20 push presses (75/115 lb)
20 toes-to-bars
Rest 1:00
INTERMEDIATE
Same as RX’d
BEGINNER
3 rounds for time of:
15 wall-ball shots (10/14 lb)
15 deadlifts (55/75 lb)
15 box jumps (12/20 in)
15 push presses (55/75 lb)
15 lying leg raises
Rest 1:00
CAP 18 Minutes
COOL DOWN
STRETCHING | 3:00
1 set:
:30 calf roll/side
:30 shin roll/side
:30 quad roll/side
:30 glute roll (figure 4)/side
:30 lat roll/side