CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
5 deadlifts
5 hang muscle cleans
5 power cleans
10 push-ups
10 ring rows
SPECIFIC WARMUP
MUSCLE-UP | 10:00
:15 ring support hold
3-5 strict ring dips
3 kneeling false grip ring rows
3 kneeling muscle-up transitions
3:00 low-ring transition practice
3:00 kipping muscle-up practice
FRONT SQUAT | 5:00
5 hands-free front squats
3 three-position pause squats
5 front squats
BUILD-UP
On a 5:00 clock:
3-5 front squats
– Build to workout weight.
– Rest 1:00 between sets.
HEAVY DAY
RX
EMOM 20:
Odd min | 5 front squats
Even min | 5 muscle-ups
INTERMEDIATE
EMOM 20:
Odd min | 5 front squats
Even min | 3 jumping muscle-ups
BEGINNER
EMOM 20:
Odd min | 3 front squats
Even min | 3 low-ring muscle-up transitions
Front Squat (5 Reps Every Odd Minute for 20 Minutes)
Metcon (Checkmark)
Every Even Minute for 20 Minutes
5 Ring MU’s
COOL DOWN
1:00 lacrosse ball chest mash/side
1:00 scorpion stretch/side