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240611

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

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