CrossFit Montgomery – CF
GENERAL WARMUP
PARTNER WARM-UP | 11:00
On an 8:00 clock:
Partner 1 | 100-m run + 50-ft bear crawl
Partner 2 | Cossack squats, plank hold, Samson lunges, hollow rocks
– One partner runs and bear crawls while the other AMRAPs one movement at a time.
SPECIFIC WARMUP
DOUBLE-UNDERS | 8:00
:15 fast singles – Small jump, a quick spin of the wrist.
:15 power jump singles – Big jump, a slow spin of the wrist.
:15 single-leg single-unders/leg – Keep the leg straight while jumping on one leg.
:20 speed steps – “Run in place” quickly with a fast turn of the rope.
:20 single-single-double – Two singles, or more, and one double-under for 20 seconds.
:20 single-double-double – One single and two double-unders for 20 seconds.
3:00 of practice – Double-under, triple-under, and double-under crossover practice. Athletes should work to their skill level.
SKILL WORK
8 rounds:
:20 double-under, triple-under, or crossover work
:10 rest
– Work on a skill you have not yet mastered.
MINI ROUND
1 set:
:20 double-unders or workout variation
:20 sit-ups
WORKOUT
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Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
INTERMEDIATE
Same as RX’d
BEGINNER
For time:
30-20-10 reps of:
Single-unders
Feet-anchored sit-ups
CAP 10 MINUTES
COOL DOWN
STRETCHING | 7:00
2 sets:
:30 cobra stretch
:30 Spiderman stretch/side
:30 calf stretch/side