CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
200-meter run or ski
1 set:
10 jumping jacks
10 alternating Spiderman stretch + reaches
10 push-ups to downward dog
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 alternating scorpion stretches
10 air squats
PLANK TAP RELAY GAME | 7:00
SPECIFIC WARMUP
KNEES-TO-ELBOWS | 8:00
Setup
5 kip swings
2 kip swings + 2 knees above hips
2 kip swings + 2 knees-to-armpits
3-5 knees-to-elbows
RUSSIAN KETTLEBELL SWING | 3:00
1 round:
6 kettlebell deadlifts
6 kettlebell swings hip height
6 Russian kettlebell swings
– Rest :30 between movements.
WORKOUT PREP
2 rounds:
3 knees-to-elbows
4 hand-release push-ups
5 Russian kettlebell swings (53/70 lb)
WORKOUT
Metcon (Time)
RX
27-21-15
Knees-to-elbows
Hand-release push-ups
Russian KB swings (24/32 kg)
INTERMEDIATE
21-15-9
Knees-to-armpits
Hand-release push-ups
Russian KB swings (24/32 kg)
BEGINNER
15-12-9
Hanging knee raises
Push-ups from the knees
Russian KB swings (8/12 kg)
SKILL WORK
200-ft single-arm overhead kettlebell walk
– Use your workout weight.
– Switch arms as needed.
COOL DOWN
1:00 doorway pec stretch/side