Announcements
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THE 4:45PM AND 5:45PM CLASSES
HAVE BEEN CHANGED TO ONE
CLASS AT 5:15PM
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CrossFit Montgomery – CF
GENERAL WARMUP
400-meter run EASY
1 set:
25 ft down and back:
– Bear crawl (down)
– Samson lunges (back)
– Spiderman twist (down)
– Side lunges (down and back – facing the same direction)
– Crab walk with high hips (down and back – facing the same direction)
– Burpee broad jump (down)
– Jog (back)
200-meter run MODERATE
3 rounds for quality:
5 scap pull-ups
10 plank shoulder taps (right and left) to down dog
10 bootstrappers
200-meter run FAST/STRIDE
SPECIFIC WARMUP
PULLUP
PUSHUP
SITUP
AIR SQUAT
3-5 reps of each movement
MINI ROUND
1 set:
5 pull-ups
5 push-ups
5 sit-ups
5 air squats
WORKOUT
Metcon (4 Rounds for reps)
RX
For reps:
3:00 of pull-ups
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats
INTERMEDIATE
Same as Rx’d
BEGINNER
For reps:
3:00 of ring rows
3:00 of hand-elevated push-ups
3:00 of sit-ups
3:00 of air squats
COOL DOWN
3 sets:
:20 band pull-aparts
:20 scorpion stretch/arm