CrossFit Montgomery – CF
GENERAL WARMUP
3 rounds:
200-meter row
5 wall squats
5 scap pull-ups
10 alternating plank shoulder taps
5 kip swings
ROW TEST | 4:00
Have athletes perform a 1-minute row test at a sustainable pace (24-27 spm).
Athletes who cannot complete 250 meters in less than 1:15 should reduce workout distance to 750 meters, or less if needed.
SPECIFIC WARMUP
THRUSTER | 6:00
6 full grip front squats
6 wide-stance push presses
6 thrusters
6 cycled thrusters
PULL-UP | 5:00
10 kip swings
3 kip swings + 3 kips
5 kipping pull-ups
WORKOUT
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
INTERMEDIATE
For time:
1,000-m row
30 thrusters (35/45 lb)
15 pull-ups
BEGINNER
For time:
750-m row
30 thrusters (PVC pipe)
15 ring rows
SKILL WORK
Push Press (2 Rep)
COOL DOWN
Accumulate:
1:00 banded shoulder stretch/arm