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
1 set:
:30 single-unders
5 burpees (slow)
10 hollow rocks
10 ring rows
1 set:
:30 single-single-double
5 burpees (faster)
10 tuck-ups
5-10 kip swings from the bar
1 set:
:30 double-unders
5 burpees (fastest)
10 V-ups
1-5 strict pull-ups
Weighted Pull-ups
WEIGHTED PULL-UP | 3:00
1-2 sets:
4 weighted pull-ups (building)
SKILL WORK | 10:00
3 sets:
8 weighted pull-ups
– Rest 3:00 between sets.
SPECIFIC WARMUP
TOES-TO-BAR | 5:00
10 kip swings – Use your shoulders to swing forward and backward.
8 hanging knee raises – Pull the knees up as the shoulders swing back.
6 knees-to-chest – Press down on the bar to pull the knees higher, then bring the knees down quickly.
2 x [1 knees-to-chest + 1 toes-to-bar] – Perform a knees-to-chest, then kick the toes up to the bar on the subsequent rep without losing the rhythm of the swing.
3 toes-to-bars – Kick the feet up to the bar and pull them down quickly to maintain the rhythm of the swing.
MINI ROUND
30 double-unders (:30 or less)
10 burpees (:45 or less)
5 toes-to-bars (2 sets or less)
WORKOUT
Metcon (4 Rounds for reps)
RX
For reps:
4 x AMRAP 3:
75 double-unders
25 burpees
Max-rep toes-to-bars
INTERMEDIATE
For reps:
4 x AMRAP 3:
40 double-unders
20 burpees
Max-rep toes-to-bars
BEGINNER
For reps:
4 x AMRAP 3:
50 single-unders
15 burpees
Max-rep hanging knee raises
Rest 1:00 between AMRAPs
COOL DOWN
1:00 lat foam roll/side
1:00 calf foam roll/side