Announcements
***********************************
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
1 set:
:15 Samson stretch/leg
5-10 push-ups
5-10 ring rows
10 PVC good mornings
10 PVC pass throughs
10 PVC overhead squats
1 set:
:15 Samson stretch/leg
5-10 push-ups or strict ring dips
5-10 ring rows or strict pull-ups
10 PVC good mornings
10 PVC pass throughs
10 PVC overhead squats
1 set:
5 elbow-to-insteps/side
10 alternating scorpion stretches
10 alternating lying hip crossovers
SPECIFIC WARMUP
BURPEE BOX JUMP-OVER | 6:00
8 box step-overs
6 box jump-overs
4 burpee box step-overs
4 burpee box jump-overs, slow
4 burpee box jump-overs, fast
FRONT SQUAT | 7:00
:30 front rack hold, standing
:15 front rack hold, quarter squat
:15 front rack hold, above parallel
5 front squats
5 front squats
BUILD-UP
3 sets:
5 front squats
– Rest 1:00 between sets.
– Build to workout load.
MINI ROUND
1 set:
6 front squats
5 burpee box jump-overs
WORKOUT
Metcon (3 Rounds for reps)
RX
3 x 2:00 rounds:
12 front squats (105/155 lb)
Max burpee box jump-overs
Rest 2:00
– Step down from the box.
INTERMEDIATE
3 x 2:00 rounds:
12 front squats (75/115 lb)
Max burpee box jump-overs
Rest 2:00
– Step down from the box.
BEGINNER
3 x 2:00 rounds:
12 front squats (35/45 lb)
Max burpee box step-overs
Rest 2:00
– Step down from the box.
COOL DOWN
1 set:
1:00 foam roll glute-med/side
1:00 reach-roll-lift