CrossFit Montgomery – CF
GENERAL WARMUP
RUN WARM-UP | 3:00
1 set:
400-meter run
Suggested penalty movements:
20 mountain climbers
5 burpees
20 jumping jacks
10 air squats
DYNAMIC WARM-UP | 2:00
1 set:
5 elbow-to-instep/side
20 alternating shoo the turtles
SPECIFIC WARMUP
KETTLEBELL SWING | 6:00
10 kettlebell deadlifts
10 Russian kettlebell swings
5 kettlebell swings
8 kettlebell swings
SINGLE-KETTLEBELL FARMERS CARRY | 3:00
1 set:
50-meter single-kettlebell farmers carry
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 20:
400-m run
25 KB swings (53/70 lb)
200-m single-KB farmers carry
INTERMEDIATE
AMRAP 20:
400-m run
50 KB swings (35/53 lb)
200-m single-KB farmers carry
BEGINNER
AMRAP 20:
200-m run
30 KB swings (18/26 lb)
200-m single-KB farmers carry
COOL DOWN
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot