CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:20 jumping jacks
5 inchworms
10 Samson stretch lunges
10 ring rows
1 set:
:20 jumping jacks
5 inchworms
10 alternating Cossack squats
10 challenging ring rows
– Walk the feet forward to increase the difficulty of the row.
SPECIFIC WARMUP
AIR SQUAT | 5:00
3 sets:
:30 squat therapy
:30 rest
PUSH-UP | 3:00
1 set:
5 tempo push-ups (:02 down)
10 push-ups
PULL-UP | 6:00
3 kip swings + 3 kips
2 kip swings + 1 pull-up
2 kip swings + 1 pull-up + 2 kip swings
2 x 3 kipping pull-ups
MINI ROUND
1 round of Cindy
– Athletes perform a round at their intended scaling level.
METCON
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
COOL DOWN
1:00 couch stretch/leg
1:00 banded lat stretch/arm