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:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers
1 set
10 unweighted good mornings
20 walking lunge steps
:30 up-downs
SKILL WORK
3 sets:
1-5 GHD hip and back extensions
â Rest 1:00-2:00 between sets.
SPECIFIC WARMUP
RUSSIAN KETTLEBELL SWING | 10:00
1 set:
10 single-arm kettlebell swings to shoulder height, right arm
100-meter jog
10 single-arm kettlebell swings to shoulder height, left arm
50-meter kettlebell carry
10 Russian kettlebell swings (two hands)
50-meter kettlebell carry
10 Russian kettlebell swings (two hands) at workout weight
50-meter kettlebell carry
WORKOUT
Metcon (Time)
RX
5 rounds for time:
25 Russian KB swing (35/53 lb)
100-m KB carry
â Use one KB.
INTERMEDIATE
Same as Rxâd
BEGINNER
4 rounds for time:
20 Russian KB swing (18/26 lb)
100-m KB carry
â Use one KB.
COOL DOWN
Accumulate:
1:00 banded shoulder stretch/side