CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
1:00 row or bike, slow
:30 rest
1:00 row or bike, faster
:30 rest
1:00 row or bike, even faster
2 sets:
:20 jumping jacks
10 kettlebell Romanian deadlifts
:20 up-downs
10 kettlebell goblet squats
:20 jumping jacks
5 single-arm kettlebell shoulder presses/arm
:20 up-downs
10 kettlebell bent over rows
:20 jumping jacks
5 kettlebell windmills/arm
SPECIFIC WARMUP
KETTLEBELL SWING | 8:00
10 kettlebell deadlifts
10 kettlebell swings to the hip-height
10 Russian kettlebell swings, slow
10 Russian kettlebell swings, fast
MINI ROUND
6 V-ups
6 Russian kettlebell swings
6-calorie bike or row
Use workout weight and machine
WORKOUT
Metcon (AMRAP – Reps)
RX
AMRAP 15:
3-6-9-12, etc.
V-ups
Russian KB swings (35/53 lb)
Calorie bike or row
INTERMEDIATE
AMRAP 15:
3-6-9-12, etc.
V-ups
Russian KB swings (26/35 lb)
Calorie bike or row
BEGINNER
AMRAP 15:
3-6-9-12, etc.
Sit-ups
Russian KB swings (18/26 lb)
Calorie bike or row
– Continue adding 3 reps to each movement until time expires.
COOL DOWN
:30 figure-4 stretch/side
:30 seated pike stretch