CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
400-meter run (sub a 400/500-meter Ski-erg, row, or 800/1,000-meter bike to accommodate running limitation)
1 set:
10 jumping jacks
10 alternating Spiderman stretch + reaches
10 push-ups to downward dog
10 burpees (slow)
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 alternating scorpion stretches
10 air squats
10 burpees (fast)
PLANK TAP RELAY GAME | 7:00
SPECIFIC WARMUP
WORKOUT PREP
WORKOUT PREP | 6:00
2 sets:
100-meter run
3-5 hand-release push-ups
– Rest :30-1:00 between sets.
METCON
Metcon (Time)
RX
9 hand-release push-ups
100-m run
15 hand-release push-ups
200-m run
21 hand-release push-ups
400-m run
21 hand-release push-ups
200-m run
15 hand-release push-ups
100-m run
9 hand-release push-ups
INTERMEDIATE
6 hand-release push-ups
100-m run
8 hand-release push-ups
200-m run
12 hand-release push-ups
400-m run
12 hand-release push-ups
200-m run
8 hand-release push-ups
100-m run
6 hand-release push-ups
BEGINNER
5 hand-release push-ups from knees
100-m run
7 hand-release push-ups from knees
200-m run
9 hand-release push-ups from knees
200-m run
9 hand-release push-ups from knees
200-m run
7 hand-release push-ups from knees
100-m run
5 hand-release push-ups from knees
SKILL WORK
Accumulate:
2:00 in a handstand
– Athlete’s choice: freestanding, against the wall, feet on a box, etc.
COOL DOWN
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side