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Workouts

240419

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 jumping jacks

10 air squats

10 push-ups

1 set:

10 box step-ups

10 wall-ball front squats

10 up-downs

1 set:

10 box jump-overs

10 wall-ball push presses

5 burpees

MINI ROUND

1 round:

10 wall-ball shots

10 lateral burpee box jump-overs

– Use workout loads and movement variations.

WORKOUT

24.2 Qualifier (Time)

RX

3 rounds for time:

50 wall-ball shots (14/20 lb) (9/10 ft)

50 lateral burpee box jump-overs (20/24 in)

Time CAP: 20:00

INTERMEDIATE

3 rounds for time:

50 wall-ball shots (10/14 lb) (9/10 ft)

50 lateral burpee box jump-overs (20/24 in)

Time CAP: 20:00

BEGINNER

3 rounds for time:

20 wall-ball shots (6/10 lb) (9/10 ft)

20 lateral burpee box step-overs (12/20 in)

Time CAP: 20:00

COOL DOWN

2 sets:

:30 frog stretch

:30 couch stretch/leg