CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
200-meter jog
10 alternating Cossack squats
5 front squats
10 box step-ups
10 push presses
10 kipping knee raises
:15 ring support hold
SPECIFIC WARMUP
TOES-TO-BAR | 5:00
5 knees-to-armpits
5 toes-to-bars
5 toes-to-bars
RING DIP | 5:00
3 jumping ring dip negatives
3 strict ring dips
3 paused kipping ring dips
3 kipping ring dips
THRUSTER | 5:00
5 front squats
5 thrusters
5 top-to-top thrusters
BUILD-UP
2 sets:
5 thrusters (building)
– Rest 1:00 between sets, building to workout load.
MINI ROUND
7 thrusters
7 toes-to-bars
7 box jumps
3-7 ring dips
Metcon (AMRAP – Reps)
RX
AMRAP 12:
50 thrusters (65/95 lb)
50 toes-to-bars
50 box jumps (20/24 in)
50 ring dips
INTERMEDIATE
AMRAP 12:
50 thrusters (55/75 lb)
50 knees-to-armpits
50 box jumps (20/24 in)
25 ring dips
BEGINNER
AMRAP 12:
50 thrusters (35/45 lb)
25 hanging knee raises
50 box jumps or step-ups (12/20 in)
25 foot-assisted ring dips
WORKOUT
COOL DOWN
1:00 pigeon pose/side