CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
:45 row
6 Samson stretch lunges
10 step-ups
5 med-ball squats
5 wall-ball shots
SPECIFIC WARMUP
BOX JUMP | 3:00
3 box jumps, slow
3 box jumps, moderate
3 box jumps, fast
DEADLIFT | 5:00
:30 setup hold
5 deadlifts
5 deadlifts
5 deadlifts
BUILD-UP
3 sets:
150-meter row
3 box jumps
5 deadlifts
– Rest 1:00 between sets.
– Build to workout load.
WORKOUT
Kelly Brown (Time)
5 Rounds for time of:
Row 440 m
10 box jumps
10 deadlifts
10 wall-ball shots
♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box
♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box
In honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown, 44, who passed away after a courageous five-year battle with ovarian cancer. Sept. 15, 2020
To learn more about Kelly Brown click here
EVERYONE WILL SCALE THE WB WEIGHT TODAY
COOL DOWN
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg