CrossFit Montgomery – CF
GENERAL WARMUP
2 set:
200-meter row, bike, or ski
10 arm swings across
10 arm swings overhead
10 torso twists
20 scap pull-ups
:30 jumping jacks
:30 up-downs
:30 burpees
SPECIFIC WARMUP
ROPE CLIMB | 9:00
Strict pull-up or ring row
Pull-to-stand
Foot hook
Foot hook + 1 pull + re-establish foot hook
[Legless rope climb]
MINI ROUND
1 round:
Partner 1: 5 burpees
Partner 2: 5 burpees
Partner 1: 1 rope climb or scaled option
Partner 2: 1 rope climb or scaled option
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
Complete as many rounds as possible in 18:00 of:
20 burpees
4 rope climbs (12 ft)
–Rest 2:00 after each round
INTERMEDIATE
Complete as many rounds as possible in 18:00 of:
20 burpees
4 rope climbs (10 ft)
– Rest 2:00 after each round
BEGINNER
Complete as many rounds as possible in 18:00 of:
12 burpees
4 Pull to Stand
-Rest 2:00 after each round
SKILL WORK
Accumulate:
20 weighted pull-ups
COOL DOWN
3 sets:
:20 doorway pec stretch/side
10 PVC pass throughs