CrossFit Montgomery – CF
GENERAL WARMUP
200-meter jog
10 single-unders
10 alternating Spiderman + reaches
5 push-ups to downward dog
10 box step-ups
10 single-unders
10 alternating Samson lunges
5 push-ups to downward dog
10 box jumps
10 single-unders
10 alternating scorpion stretches
5 push-ups to downward dog
10 box jump-overs
200-meter run
SKILL WORK
EMOM 6:
:15 jump rope skill practice
– Athlete’s choice of jump rope skill.
SPECIFIC WARMUP
KIPPING PULL-UP | 9:00
Position on the pull-up bar
Kip swings
2 kip swings + 1 kip
2 kip swings + 1 pull-up
2 kip swings + 1 pull-up + 2 kip swings
Multiple pull-ups
WORKOUT PREP
2 rounds:
5 box jump-overs
5 push-ups
5 pull-ups
– Use workout variations.
– Step down from the box.
WORKOUT
Metcon (Time)
RX
5 rounds for time:
20 box jump-overs (20/24 in)
20 push-ups
20 pull-ups
INTERMEDIATE
4 rounds for time:
20 box jump-overs (20/24 in)
20 push-ups
15 pull-ups
BEGINNER
3-4 rounds for time:
15 box jump-overs (12/20 in)
15 hand-elevated push-ups
15 ring rows
COOL DOWN
1 set:
1:00 foam roll calves/side
1:00 standing calf stretch/side