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:
250-meter row (easy)
:30 unweighted good mornings
Rest :30
1 set:
250-meter row (moderate)
:30 up-downs
Rest :30
1 set:
250-meter row (fast)
:30 burpees
SPECIFIC WARMUP
BURPEE PULL-UP | 8:00
10 kip swings – Keep the body tight and imagine you are shaking the bar back and forth.
3 kip swings + 3 kips – Keep the body tight and shake the bar back and forth for 5 small reps followed by 3 bigger reps.
5 kipping pull-ups – Keep the legs straight throughout the swing and push away on the descent.
3 burpee + strict pull-ups – Jump straight from the burpee into a pull-up without a kip. Ensure the chin gets all the way over the bar.
3 burpee + kipping pull-ups – Jump up to the bar, reset into a kip and move through full range of motion.
MINI ROUND
1 round:
100-meter row
3 burpee pull-ups
WORKOUT
Metcon (Time)
RX
3 rounds for time:
400/500-m row
21 burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
INTERMEDIATE
3 rounds for time:
400/500-m row
12 burpee pull-ups
– Pull-up bar 1 inch from fingertips with arms overhead.
BEGINNER
3 rounds for time:
200/250-m row
12 burpee pull-ups
– Pull-up bar between forearm and elbow with arms overhead.
SKILL WORK
3 sets:
:30 hollow rocks
10 strict toes-to-bars
COOL DOWN
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts