CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 row (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
1 set:
:30 row (moderate pace)
10 knee push-ups
:30 active bar hang
1 set:
:30 row (fast pace)
10 single-arm kettlebell shoulder presses/arm
10 push-ups to down dog
1 set:
:30 row (sprint pace)
:30 single-arm kettlebell overhead hold/arm
10 burpees over the rower
SPECIFIC WARMUP
SKILL WORK | 8:00
4 sets:
7 single-arm kettlebell swings/arm (eye level)
– Build up in loading.
TURKISH GET-UP PRACTICE | 8:00
3 sets:
2 Turkish get-up/arm
– Rest as needed between sets.
MINI ROUND | 3:00
1 set:
15-calorie row
1 Turkish get-up/arm (workout weight)
WORKOUT
()
Metcon (Time)
RX
21-18-15-12-9-6-3 :
Calorie row
– Complete 2 KB Turkish get-ups/arm after each set. (35/53 lb)
INTERMEDIATE
21-18-15-12-9-6-3 :
Calorie row
– Complete 2 KB Turkish get-ups/arm after each set. (26/35 lb)
BEGINNER
18-15-12-9-6-3 :
Calorie row
– Complete 2 DB Turkish get-ups/arm after each set. (10/15 lb)
CAP 16 MINUTES
COOL DOWN
STRETCHING | 4:00
2 sets:
:30 child’s pose
:15-:30 Samson stretch/leg