CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
50 single-unders (scale to :20)
10 leg swings/leg
10 lateral leg swings/leg
6 alternating Samson stretch lunges
:30 double-unders or practice
10 walking lunge steps
SPECIFIC WARMUP
GHD SIT-UP | 8:00
No-GHD option:
10 AbMat sit-ups
5 straight-legged sit-ups, arms crossed
5 straight-legged sit-ups, arms touching overhead
10 sit-ups as fast as possible
10 AbMat sit-ups
5 GHD knee extensions
5 GHD sit-ups to parallel
10 GHD or AbMat sit-ups
MINI ROUND
20 walking lunge steps
15 double-unders
10 GHD or straight-leg sit-ups
WORKOUT
Metcon (Time)
RX
3 rounds for time:
60 walking lunges
40 double-unders
20 GHD sit-ups
INTERMEDIATE
3 rounds for time:
40 walking lunges
:30 double-under attempts
15 GHD sit-ups to parallel
BEGINNER
3 rounds for time:
30 walking lunges
40 single-unders
20 sit-ups
SKILL WORK
3 sets:
5-15 GHD back extensions
– Rest as needed.