CrossFit Montgomery – CF
GENERAL WARMUP
PIZZA DELIVERY WARM-UP | 6:00
4 sets x :45 pizza delivery game
Perform :45 dynamic stretches between each set of the game:
– Alternating elbow-to-insteps
– Alternating single-leg V-ups
– Push-ups to downward dog
– Leg swings/side
SPECIFIC WARMUP
WALKING LUNGE REVIEW | 3:00
2-3 sets:
8 walking lunge steps
– Alternating partners.
SKILL WORK
Every 3:00 for 4 sets:
6 left-leg DB step-ups (20/24 in)
6 right-leg DB step-ups
– Use a DB held at the shoulder.
– Build in load as desired.
SPECIFIC WARMUP
TOES-TO-BAR PROGRESSION | 5:00
Hanging knee raises – “Bring the knees up as high as possible and lean back.”
Kipping knee raises – “Drive the heels back and then move the head and feet in opposite directions.”
Toes-to-bar attempts – “Lean back hard, pull the knees to the chest, and kick the bar.”
MINI ROUND
1 round:
10 walking lunge steps
5 toes-to-bars
WORKOUT
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Metcon (Time)
RX
4 rounds for time:
30 walking lunge steps
25 toes-to-bars
INTERMEDIATE
4 rounds for time:
30 walking lunge steps
15 toes-to-bars
BEGINNER
4 rounds for time:
20 walking lunge steps
15 hanging knee raises
COOL DOWN
1-2 sets:
1:00 foam roll quads
1:00 standing pike stretch