CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
5 inchworms
10 walking lunges out
20 mountain climbers
10 walking lunges back
10 forward and back right leg swings
10 forward and back left leg swings
SPECIFIC WARMUP
POWER CLEAN | 8:00
10 high hang muscle cleans
5 deadlift-shrugs
10 power cleans
10 power cleans
LOAD UP
1 set:
5 touch-and-go power cleans
2 sets:
3 touch-and-go power cleans
2 sets:
1 power clean
HEAVY DAY
RX
9 sets for load:
5-5-3-3-3-1-1-1-1:
Power clean
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
Power Clean (9 sets for load:
5-5-3-3-3-1-1-1-1:)
COOL DOWN
1:00 pigeon stretch/leg