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
3 sets:
5 PVC pass throughs
6 alternating PVC overhead lunges
5 PVC good mornings
6 PVC overhead squats
– Hold the bottom of each good morning and squat for a 1 second pause.
SPECIFIC WARMUP
ROPE CLIMB | 8:00
2 pull-to-stands
3 standing single-leg knee raises
3 hanging single-leg knee raises
2 bite-to-stands
1-2 rope climbs
GHD SIT-UP | 7:00
10 AbMat sit-ups
5 GHD knee extensions
5 GHD sit-ups to parallel
10 GHD or AbMat sit-ups
SINGLE-LEG SQUAT | 5:00
6 narrow stance squats
6 toenail spot pistols
6 foot wrap pistol squats
6 single-leg squats, slow OR 6 single-leg squats to a target
6 single-leg squats, fast
WORKOUT
Metcon (Time)
RX
3 rounds for time:
4 rope climbs
12 GHD sit-ups
16 single-leg squats
INTERMEDIATE
3 rounds for time:
2 rope climbs
12 GHD sit-ups to parallel
16 single-leg squats to a target (16 in)
BEGINNER
3 rounds for time:
4 pull-to-stands
12 sit-ups
16 alternating reverse lunge
SKILL WORK
SKILL WORK | 10:00
Beginner: 10-20 reps or unweighted good mornings.
Intermediate: 30-50 reps
Advanced: 50 reps
No GHD: 50 empty-bar good mornings
Accumulate:
50 GHD hip extensions
COOL DOWN
3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right