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
PARTNER ROWLING WARM-UP | 10:00
On a 8:00 clock:
Partner A: rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement.
Partner B: as soon as partner A gets off of the rower, partner B starts on their own 100-meter row.
Suggested penalty movements:
Jumping jacks
Air squats
Reverse lunges
Plank shoulder taps
Mountain climbers
Reverse lunges
SPECIFIC WARMUP
BOX JUMP WARM-UP | 9:00
1 round:
:30 calf raises
:30 plate toe taps
:30 step-ups
:30 drop-and-land off plate
:30 step-up + squat landing
:30 box jump + step down
:30 box jump + step down, slow
:30 box jump + step down, fast
– Rest :30 between movements.
– Switch feet on top of the box on the box jump + step down
PUSH-UP | 7:00
1 set:
5 hand-elevated push-ups (on a box)
5 tempo hand-elevated push-ups (:02 down)
5 tempo push-ups (:02 down)
5 push-ups, quick
– Rest :30 between sets.
MINI ROUND
6 box jumps
8 push-ups
6-calorie row
WORKOUT
Metcon (4 Rounds for calories)
RX
Every 2:00 for 4 rounds:
6 box jumps (24/30 in)
12 push-ups
Max-calorie row
INTERMEDIATE
Every 2:00 for 4 rounds:
6 box jumps (20/24 in)
12 push-ups
Max-calorie row
BEGINNER
Every 2:00 for 4 rounds:
6 box jumps (12 in)
9 knee push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.
COOL DOWN
1:00 foam roll t-spine
:30 scorpion stretch/side
:30 figure-4 glute foam roll/side