CrossFit Montgomery – CF
GENERAL WARMUP
RUNNING + DYNAMIC WARM-UP | 6:00
1 set:
200-meter run
:10 jumping jacks
5 push-ups
:10 jumping jacks
10 air squats
:10 jumping jacks
5 push-ups
:10 jumping jacks
10 air squats
PIZZA DELIVERY GAME | 12:00
6 sets x :60 pizza delivery game
Perform :60 dynamic stretches between each set of the game:
Alternating elbow-to-insteps
Alternating single-leg V-ups
Push-ups to downward dog
Leg swings/side
SPECIFIC WARMUP
BURPEES TO A TARGET | 6:00
Hand and foot placement
Transition into next rep
Steady gaze
Fast cycling
WORKOUT PREP
1 set:
:30 burpees to a target
– Partner athletes up and have them take turns and count reps.
WORKOUT
Metcon (Time)
RX
For time:
100 burpees to a target
– Target 6 inches above reach.
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
75 burpees to a target
– Target 6 inches above reach.
SCORE:
TOTAL TIME
BEGINNER
For time:
50 burpees to a target
– Target at the fingertips when arms are overhead.
COOL DOWN
1 set:
:30 figure-4 stretch/side
:30 seated pike stretch