CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:10 high knees
:10 butt kickers
100-meter jog
50-meter single-arm farmers carry/side
1 set:
:10 high knees
:10 butt kickers
100-meter run
25-meter farmers carry/side
1 set:
:10 high knees
:10 butt kickers
100-meter hard run
50-meter farmers carry (fast)
SPECIFIC WARMUP
CHEST-TO-BAR PULL-UP | 9:00
5 kip swings + 3 kips
5 kipping pull-ups
3 chest-to-bar pull-ups
2 x 3-5 chest-to-bar pull-ups
MINI ROUND
100-meter run
50-meter double-dumbbell farmers carry
5 unbroken chest-to-bar pull-ups
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 12:
50-m double-DB farmers carry (35/50 lb)
100-m run
10 chest-to-bar pull-ups
INTERMEDIATE
AMRAP 12:
50-m double-DB farmers carry (20/35 lb)
100-m run
10 pull-ups
BEGINNER
AMRAP 12:
50-m double-DB farmers carry (10/15 lb)
100-m run
10 banded strict pull-ups
SKILL WORK
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell or kettlebell.
– Build in load as desired through all 10 reps.
COOL DOWN
1 set:
:45 scorpion stretch/side
:45 lacrosse ball upper back/side
:45 table top stretch