CrossFit Montgomery – CF
GENERAL WARMUP
FULL-BODY SKILL WARM-UP | 11:00
1 set:
5 ring rows
10 knee push-ups
15 air squats
:15 hollow hold
:15 superman hold
1 set:
5 strict pull-ups or chin-ups
10 push-ups
15 air squats
:15 hollow hold
:15 superman hold
1 set:
5 strict chest-to-bar pull-ups
10 strict ring dips
15 air squats
:15 hollow hold
:15 superman hold
SPECIFIC WARMUP
ROWING WARM-UP | 6:00
Rest a minimum of :25 (more if needed) between efforts to teach and demonstrate the next focus point.
PROGRESSIONFOCUS
:35 row – Drive through the heels during the pull.
:35 row – Shoulders in front of the hips at the front of the stroke.
:35 row – Arms extend BEFORE the knees bend during the return.
:35 row – Increase the s/m by returning quicker and pulling harder but while maintaining the same sequencing.
WORKOUT
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Metcon (5 Rounds for distance)
RX/INTERMEDIATE/BEGINNER
5 sets:
On a 2:00 clock:
Max distance row
– Rest 2:00 between sets.
SKILL WORK
3 sets:
20 GHD sit-ups
20 good mornings (35/45 lb)
COOL DOWN
1 set:
1:30 couch stretch/leg