CrossFit Montgomery – CF
GENERAL WARMUP
CROSSFIT WARM-UP | 12:00
3 sets:
10 reps or :30 of each movement:
Samson stretch lunge
PVC overhead squat (weight in heels)
Strict sit-ups (minimal arm movement)
Good mornings (neutral spine)
Strict pull-ups (full range of motion)
Strict ring dips (full range of motion)
SPECIFIC WARMUP
ROWING | 8:00
2 x :30 row Chest and torso upright.
2 x :30 row Hold the end of the stroke for :01.
2 x :30 row Return the arms before the knees bend.
2 x :30 row Speed up the cadence and extend the arms before the knees bend.
PACE CHECK | 4:00
2 rounds:
150-meter row, holding a pace of 1:45-2:30/500 meters
Rest 1:00
METCON
2000m Row (Time)
RX
For time:
2,000-m row
INTERMEDIATE
Same as Rx’d
BEGINNER
For time:
1,600-m row
SKILL WORK
2 sets:
1:00 plank hold
50 Russian twists
COOL DOWN
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side