CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
10 leg swings/leg
10 unweighted good mornings
10 walking reverse lunges
:30 narrow stance air squats (keep heels down)
1 set:
10 lateral leg swings/leg
10 single-leg toe touches/leg
:30 alternating standing figure four stretch
:30 air squats
1 set:
10 inchworms + 1 push-up/rep
10 alternating cossack squats
:30 jumping lunges
:30 air squats
SPECIFIC WARMUP
ROWING TECHNIQUE | 3:00
1 set x :20 fast pull, slow return
1 set x :20 upright torso
1 set x :20 level hands
ROW PACING AND PREP | 6:00
170/200-meter row Drive through the heels during the pull.
170/200-meter row – Shoulders in front of the hips at the front of the stroke.
170/200-meter row – Arms extend BEFORE the knees bend.
METCON
Metcon (Time)
RX
5 sets for time:
600/750-m row
INTERMEDIATE
5 sets for time:
500/600-m row
BEGINNER
5 sets for time:
300/450-m row
– Rest 3:00 between rounds.
– Score is slowest row.
COOL DOWN
1:00 pigeon pose/leg