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
SNATCH WARM-UP | 12:00
200-meter jog
Setup
6 deadlifts to mid-thigh
6 deadlift-shrugs
6 muscle snatches
6 overhead squats
6 high hang squat snatches
6 hang squat snatches
6 snatches
SPECIFIC WARMUP
RUNNING PREP | 8:00
2 rounds:
25-ft down and back:
2 shuttle-runs, slow
Bear crawl (down)
Inch-worms (back)
Crab walk (down)
Burpee broad jump (back)
Spiderman twists
Walking lunges (back)
MUSCLE-UP | 12:00
:15 ring support hold
3-5 kneeling false grip ring rows
3 kneeling muscle-up transitions
3:00 low-ring practice
3:00 kipping muscle-up practice
MINI ROUND
1 round:
1 muscle-up (or workout variation)
2 shuttle runs
WORKOUT
Metcon (AMRAP – Reps)
EMOM 12:
Odd min | 3 ring muscle-ups
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back
INTERMEDIATE
EMOM 12:
Odd min | 1 ring muscle-up
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back
BEGINNER
EMOM 12:
Odd min | 3-6 low ring muscle-up transitions
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back
COOL DOWN
1 set:
200-meter cooldown walk
1:00 double-forearm stretch