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