CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
10 alternating Spiderman stretches
10 med-ball deadlifts
10 alternating plank reach-throughs
10 med-ball shoulder presses
1 set:
10 alternating med-ball overhead lunges
10 push-ups to down dog
10 med-ball front squats
10 up-downs
1 set:
5 wall-ball shots (9/10 ft target)
10 lateral hops over the med ball
5 wall-ball shots (10/11 ft target)
10 lateral hops over the med ball
5 wall-ball shots (10/11 ft target)
SPECIFIC WARMUP
SUMO DEADLIFT HIGH PULL | 8:00
10 sumo deadlifts
10 sumo deadlift + shrugs
10 sumo deadlift high pulls
10 sumo deadlift high pulls
WORKOUT PREP
2 sets (per partner):
5 sumo deadlift high pulls
5 wall-ball shots
– Build to workout load.
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
As many reps as possible in 20 minutes with a partner:
10 sumo deadlift high pulls (55/75 lb)
10 wall-ball shots (14/20 lb) (10/11 ft)
– Each partner completes a full round before switching. One partner works at a time.
INTERMEDIATE
Same as Rx’d
BEGINNER
As many reps as possible in 20 minutes with a partner:
7 sumo deadlift high pulls (35/45 lb)
7 wall-ball shots (8/10 lb) (9/10 ft)
– Each partner completes a full round before switching. One partner works at a time.
COOL DOWN
200-meter recovery walk
1:00 couch stretch/leg