CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
10 leg swings/leg
10 unweighted good mornings
10 walking reverse lunges
:30 narrow stance air squats (keep heels down)
1 set:
10 lateral leg swings/leg
10 single-leg toe touches/leg
:30 alternating standing figure four stretch
:30 air squats
1 set:
10 inchworms + 1 push-up/rep
10 alternating cossack squats
:30 jumping lunges
:30 air squats
SPECIFIC WARMUP
ROWING | 8:00
Rest :30-:45 between each set
170/200-meter row – Drive through the heels during the pull.
170/200-meter row – Shoulders in front of the hips at the front of the stroke.
170/200-meter row – Arms extend BEFORE the knees bend.
170/200-meter row – Maintain all other points of performance while pulling harder and returning to the catch faster.
WORKOUT
Metcon (Time)
RX
Every 4:00 for 5 rounds:
400/500-m row
– Rest the remaining time in the interval.
– Score is slowest interval.
INTERMEDIATE
Every 4:00 for 5 rounds:
300/400-m row
– Rest the remaining time in the interval.
– Score is slowest interval.
BEGINNER
Every 4:00 for 5 rounds:
200/250-m row
– Rest the remaining time in the interval.
– Score is slowest interval.
COOL DOWN
1 set:
200-meter cooldown walk
1:00 couch stretch/side
1:00 hamstring stretch/side