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240612

CrossFit Montgomery – CF

GENERAL WARMUP

JUNKYARD DOG WARM-UP | 8:00

Scale to step-overs instead of jump-overs as needed.

Scale the crawl under to a bear crawl around the partner.

AMRAP 6:

Partner A: 8 jumps around partner

Partner B: 8 jumps around partner

Partner A: 8 jump over and crawl under partner

Partner B: 8 jump over and crawl under partner

SPECIFIC WARMUP

PROGRESSIVE-SPECIFIC WARM-UP | 8:00

1 set:

30 jumping jacks

10 alternating lunges

1 set:

30 mountain climbers

10 box step-overs

1 set:

100-meter jog

10 dumbbell box step-overs

MINI ROUND

200-meter run

5 dumbbell box step-overs

– Use 2 dumbbells at workout load.

WORKOUT

Metcon (Time)

RX

7 rounds for time:

200-m run

10 DB box step-overs (10/15 kg) (51/61 cm)

– Use two dumbbells.

INTERMEDIATE

7 rounds for time:

200-m run

10 DB box step-overs (7.5/10 kg) (51/61 cm)

– Use two dumbbells.

BEGINNER

5 rounds for time:

200-m run

10 alternating walking lunges

SKILL WORK

Accumulate:

25 strict pull-ups

– Advanced athletes add load.

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot