CrossFit Montgomery – CF
GENERAL WARMUP
PROGRESSIVE WARM-UP | 6:00
1 set:
:45 row (slow)
:30 plank shoulder taps
– Maintain an upright torso during the row.
1 set:
:45 row (moderate)
:30 straight-leg sit-ups
– Increase the strength of each stroke with a faster pull during the row.
1 set:
:45 row (fast)
:30 legs-butterflied sit-ups
– Return faster AND pull stronger during the row.
SKILL WORK
Every 2:00 for 4 sets:
1-5 strict chest-to-bar pull-ups
– On the 5th set, perform as many unbroken reps as possible.
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 20:
100-calorie row
75 sit-ups
50 pull-ups
INTERMEDIATE
AMRAP 20:
100-calorie row
75 sit-ups
25 pull-ups
BEGINNER
AMRAP 20:
75-calorie row
60 sit-ups
45 ring rows