CrossFit Montgomery – CF
GENERAL WARMUP
SKILL WORK
EMOM 9:
3 single-arm dumbbell overhead squats, left arm
3 single-arm dumbbell overhead squats, right arm
– Use workout weight or lighter if needed.
SPECIFIC WARMUP
DEVILS PRESS | 5:00
4 dumbbell deadlifts
3 dumbbell burpee deadlifts
4 dumbbell burpee cleans
3 devils presses
3 devils presses, workout weight
LEGLESS ROPE CLIMB | 7:00
Strict pull-up or ring row
Pull-to-stand
Foot hook
Rope climb Use the legs to help climb the rope.
Legless rope climb
MINI ROUND
1 legless rope climb
3 devils presses
– Use workout variation and load.
METCON
Metcon (AMRAP – Reps)
RX
EMOM 12:
Odd min | 2 legless rope climbs
Even min | Max-reps devils presses (20/35 lb)
INTERMEDIATE
EMOM 12:
Odd min | 1 rope climb
Even min | Max-reps devils presses (15/25 lb)
BEGINNER
EMOM 12:
Odd min | 4 pull-to-stands
Even min | Max-reps devils presses (10/15 lb)
Score = total Devils Presses
COOL DOWN
1:00 scorpion stretch/side
1:00 child’s pose stretch