CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 7:00
AMRAP 5:
50-ft shuttle run
15 plate ground-to-overheads (10/15 lb)
50-ft shuttle run
10 alternating overhead lunges (10/15 lb)
WORKOUT
LOAD UP
LOADING UP | 6:00
Athletes must perform the second set at workout weight and be able to move them with confidence that they could do another 5+ of each.
3 sets:
10 push jerks
4 sumo deadlift high pulls
– Add load each set.
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Metcon (Time)
RX
5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)
INTERMEDIATE
5 rounds for time:
15 push jerks (55/75 lb)
12 kipping pull-ups
9 sumo deadlift high pulls (55/75 lb)
BEGINNER
5 rounds for time:
12 push jerks (45/65 lb)
9 ring rows
6 sumo deadlift high pulls (45/65 lb)
COOL DOWN
STRETCHING | 3:00
Accumulate:
30 reach, roll, and lift