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
JUMP ROPE AND THRUSTER | 10:00
1 set:
10 alternating Samson stretches
5 push-ups to down dog
10 alternating Cossack squats
5 push-ups to down dog
20 lateral hops over the barbell
1 set:
10 shoulder presses (empty barbell)
10 air squats
:30 single-unders
1 set:
10 push presses (empty barbell)
10 front squats
:30 jump rope (freestyle)
1 set:
10 thrusters (empty barbell)
:30 double-unders
SPECIFIC WARMUP
PUSH PRESS | 5:00
5 dip and holds – Shoulders stacked over the hips and heels.
5 dip and drives, slow – Shoulders stacked over the hips and heels.
5 dip and drives, fast – Quick turnaround at the bottom of the dip.
5 push presses – Lock out your legs and hips before pressing.
SKILL WORK
On a 10:00 clock:
Build to a heavy 3-rep push press
Push Press (3 Rep)
WORKOUT
Metcon (Time)
RX
5 rounds for time:
50 double-unders
10 thrusters (95/135 lb)
INTERMEDIATE
5 rounds for time:
30 double-unders
10 thrusters (85/115 lb)
BEGINNER
5 rounds for time:
50 single-unders
10 thrusters (35/45 lb)
COOL DOWN
1 set:
:30 calf foam roll/side
:30 tibialis anterior foam roll/side