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