CrossFit Montgomery – CF
GENERAL WARMUP
PARTNER ROWLING WARM-UP | 6:00
On a 6:00 clock:
Team that completes the most 100-meter intervals wins.
Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.
Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100 meter row.
Penalty movements:
False grip ring rows
Scap pull-ups
Kip swings
Jumping ring dips
SPECIFIC WARMUP
SKILL WORK | 12:00
1 set:
3 ring dips
3 low ring transitions
5 ring swings
Every 2:00 x 4 sets:
1-5 muscle-ups
– On the fourth set, perform AMRAP until failure.
Beginner: muscle-up transitions, pull-ups, ring rows
Intermediate: ring muscle-up, low ring muscle-up, 5 chest-to-bar pull-ups
Advanced: 5 ring muscle-ups
PACING PREP | 4:00
3 sets x :30 row
Rest :30 between sets.
Increase pacing each set to a sustainable but fast pace.
WORKOUT
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Metcon (Calories)
RX
EMOM 5:
:35 max-calorie row
EMOM 5:
:40 max-calorie row
EMOM 5:
:45 max-calorie row
EMOM 5:
:50 max-calorie row
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
Rollover Calories Court for this workout!
COOL DOWN
STRETCHING | 5:00
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)