CrossFit Montgomery – CF
GENERAL WARMUP
3 rounds:
2:00 AAB Bike
1:00 Samson lunge stretch/leg
10 alternating single-leg V-ups
:30 Superman hold
10 alternating plank reach throughs
SPECIFIC WARMUP
KNEES-TO-ELBOWS | 10:00
Setup
5 kip swings
2 kip swings + 2 knees above hips
2 kip swings + 2 knees-to-armpits
3-5 knees-to-elbows
WORKOUT PREP
2 rounds:
5 knees-to-elbows
225-meter AAB Bike
– Use workout variation.
WORKOUT
Metcon (Time)
RX
3 rounds for time:
25 knees-to-elbows
1,300/1,850-m AAB Bike
INTERMEDIATE
3 rounds for time:
25 knees-to-armpits
1,300/1,850-m AAB Bike
BEGINNER
3 rounds for time:
15 hanging knee raises
875/1,250-m AAB Bike
COOL DOWN
2 sets:
:30 couch stretch/side
:30 doorway pec stretch/side