CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC good mornings
10 push-ups to down dog
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC pass-throughs
10 up-downs
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 walking lunges
10 lateral burpees over the rowing machine
SPECIFIC WARMUP
TOES-TO-BAR | 8:00
Setup
5 kip swings
2 kip swings + 2 knees above hips
2 kip swings + 2 knees-to-armpits
2 kip swings + 2 knees-to-armpits + 1 toes-to-bar
3-5 toes-to-bars
OVERHEAD WALKING LUNGE | 6:00
3 sets:
6 double-kettlebell overhead walking lunges
– Increase load to find workout weight.
MINI ROUND
5 toes-to-bar
5 double-kettlebell overhead walking lunges
5-calorie row
5 lateral burpees over the rowing machine
– Use workout weight.
WORKOUT
Metcon (Time)
RX
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (35/53 lb)
At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine
INTERMEDIATE
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Knees-to-armpits
Double-KB overhead walking lunges (26/35 lb)
At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine
BEGINNER
On a running clock:
At 0:00:
12-9-6-3 reps for time of:
Hanging knee raises
Single-DB overhead walking lunges (10/15 lb)
At 12:00:
12-9-6-3 reps for time of:
Calorie row
Burpees
COOL DOWN
3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right