Day: April 30, 2024

Categories
Workouts

240501

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

:40 row (maintain tall posture)

10 alternating scorpion stretches

1 set:

:40 row (return the arms before your knees bend)

5-10 knee push-ups

1 set:

:20 row (increase stroke rate)

5 tempo push-ups

1 set:

:20 row (drive harder through your heels)

5-10 push-ups

SPECIFIC WARMUP

SKILL WORK

Hanging knee raises

Knee partial skin the cats, torso to parallel

Low-ring partial skin the cats

Low-ring skin the cats

High ring skin the cats

EMOM 8:

:30 skin the cat practice

:30 rest

MINI ROUND

2 sets:

8/10-calorie row

5-10 push-ups

– Rest 1:00-2:00 between sets.

WORKOUT

Metcon (5 Rounds for reps)

RX

5 rounds:

:30 row

:30 push-ups

Rest 2:00

INTERMEDIATE

Same as Rx’d

BEGINNER

5 rounds:

:30 row

:30 hand-elevated push-ups

Rest 2:00
– Score is total calories and push-up reps.

– Enter the total of calories and push-ups each round.

COOL DOWN

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side