CrossFit Montgomery – CF
GENERAL WARMUP
3 rounds:
1:00 bike
10 single-unders
10 toy soldier kicks
10 inchworm + push-ups
10 alternating Spiderman + reaches
10 box step-ups
:30 Samson stretch/side
SPECIFIC WARMUP
BOX JUMP-OVERS | 4:00
6 alternating box step-ups
6 alternating box step up and overs
6 box jump-overs
WORKOUT PREP
2 rounds:
10 box jump-overs
50-ft farmers carry
– Use workout load.
WORKOUT
Metcon (AMRAP – Reps)
RX
AMRAP 10:
2-4-6-8…
Box jump-overs (20/24 in)
100-ft DB farmers carry (50/70 lbs)
INTERMEDIATE
AMRAP 10:
2-4-6-8…
Box jump-overs (20/24 in)
100-ft DB farmers carry (35/50 lbs)
BEGINNER
AMRAP 10:
2-4-6-8…
Box step-overs (12/20 in)
100-ft DB farmers carry (10/15 lbs)
– Use two DBs.
– Step down from the box.
SKILL WORK
EMOM 6:
Min. 1 | Max time in a plank hold
Min. 2 | Max flutter kicks
COOL DOWN
2 sets:
:30 double-forearm stretch
1:00 seated pike stretch