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240109

CrossFit Montgomery – CF

GENERAL WARMUP

PARTNER ROWLING WARM-UP | 9:00

On an 8:00 clock:

Partner A rows 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.

As soon as partner A gets off of the rower, partner B starts on their own 100-meter row.

Penalty movements:

Air squats

Burpees

Push-ups

Jumping jacks

Sit-ups

SPECIFIC WARMUP

MEDICINE BALL CLEAN | 8:00

Setup – Heels down, shoulders over the ball, neutral spine.

3 med-ball deadlifts – “Keeping the chest up, stand with the ball.”

3 med-ball deadlift + shrug – “Squeeze the glutes HARD and THEN shrug.”

5 med-ball front squat – “Pull the hips back and push the knees out over the toes.”

5 med-ball shrug and drops – “Shrug with a straight arm and then drop into the bottom of the squat.”

5 med-ball clean – “Squeeze the glutes with a straight arm before pulling under.”

WALL-BALL SHOT | 4:00

1 round:

8 med-ball front squats

8 med-ball push press and throws

8 wall-ball shots

MINI ROUND

Row 100 meters

6 wall-ball shots

6 med-ball cleans

WORKOUT

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Metcon (2 Rounds for time)

RX

AMRAP 5:00

Row 500 meters

Max wall-ball shots (14/20 lb) (9/10 ft)

– Rest 5:00 –

AMRAP 5:00

Row 500 meters

Max med-ball cleans (14/20 lb)

INTERMEDIATE

Same as RX’d

BEGINNER

AMRAP 5:00

Row 400 meters

Max wall-ball shots (10/14 lb) (9/10 ft)

Rest 5:00

AMRAP 5:00

Row 400 meters

Max med-ball cleans (10/14 lb)
Athletes will enter two scores:

Total Wall-ball Shots &

Total Med-Ball Cleans

SKILL WORK

400-meter partner medicine ball carry

Metcon (Time)

400-meter partner medicine ball carry (20/14lbs)
– Trade off as needed.

COOL DOWN

1:00 foam roll upper back

1:00 bottom of squat hold (relaxed)