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
DYNAMIC WARM-UP | 5:00
2 rounds:
10 jumping jacks
10 over-the-fences
10 jumping jacks
10 Samson lunges
10 jumping jacks
ROWING WARM-UP | 5:00
Rest :30 between each set.
Switch athletes as needed during the rest intervals.
SPECIFIC WARMUP
DOUBLE-UNDER | 8:00
:30 jumps in place (no rope)
:30 single-under + high jumps
:30 single-under fast + single-under slow
:30 single-under + double-under
WALL-BALL SHOT | 5:00
2 rounds:
6 med-ball squats
6 med-ball push-presses to target
6 wall-ball shots
– Rest :30 between each movement.
MINI ROUND
3 rounds:
4-calorie row
12 double-unders
:30 wall-ball shots
– Use workout variations of each movement.
– Rest 1:00 between rounds
METCON
Metcon (4 Rounds for reps)
RX
4 x 2-minute rounds for reps of:
12-cal row
24 double-unders
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
– Rest 2 minutes between rounds.
INTERMEDIATE
4 x 2-minute rounds for reps of:
12-cal row
24 double-unders
Max-reps wall-ball shots (10/14 lb) (9/10 ft)
– Rest 2 minutes between rounds.
BEGINNER
4 x 2-minute rounds for reps of:
9-cal row
24 single-unders
Max-reps wall-ball shots (6/10 lb) (9/10 ft)
– Rest 2 minutes between rounds.
COOL DOWN
2 rounds:
1:00 calf roll/side
1:00 quad smash/side