CrossFit Montgomery – CF
GENERAL WARMUP
PLANK TAP RELAY GAME | 10:00
Set up a row of 10-15 kettlebells, dumbbells, or medicine balls.
If you have 5 or fewer athletes, they can move through one after the other; they don’t have to race head to head.
Every athlete must touch each object twice.
You can increase the difficulty of the game by increasing the number of times each object must be touched, for example, from 2 touches to 4 touches.
On a 6:00 clock:
Plank tap relays
SPECIFIC WARMUP
WORKOUT PREP | 10:00
2 sets:
10 alternating Spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
2 sets:
:40 bike
– Rest :20
:40 burpees
– Rest 1:20.
WORKOUT
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Metcon (Time)
RX
10 rounds for time:
8/10-calorie bike
10 burpees
INTERMEDIATE
10 rounds for time:
7/9-calorie bike
8 burpees
BEGINNER
8 rounds for time:
7/9-calorie bike
5 burpees
CAP 16 Minutes
SKILL WORK
EMOM 6:
Min. 1 | Plank hold
Min. 2 | Flutter kicks
COOL DOWN
Accumulate:
30 reach-roll-lifts
50 banded face pulls