CrossFit Montgomery – CF
GENERAL WARMUP
AMRAP 5:
:30 bike, row, or ski
10 alternating plank reach throughs
10 kip swings
:30 Samson stretch/leg
SPECIFIC WARMUP
PULL-UP | 5:00
Position on the pull-up bar
3 kip swings
2 kip swings + 1 kip
2 kip swings + 1 pull-up
2 kip swings + 1 pull-up + 2 kip swings
PUSH-UP AND SIT-UP | 3:00
1 round:
5 push-ups from the knees
3 sit-ups
5 push-ups
3 sit-ups
AIR SQUAT | 4:00
2 air squats Line of action.
2 air squats Weight in heels
2 air squats Knees track over the toes.
2 air squats Depth below parallel.
2 air squats
WORKOUT
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
INTERMEDIATE
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
– Rest 3:00 between rounds.
BEGINNER
3-5 rounds, each for time, of:
10 jumping pull-ups
10 hand-elevated push-ups
20 sit-ups
20 squats
– Rest 3:00 between rounds.
COOL DOWN
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats