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240625

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

10 leg swings/direction

5 inchworms

10 ring rows

10 scap pull-ups

2 sets:

10 alternating Cossack squats

10 hollow rocks

10 Superman arch-ups

10 kip swings

SPECIFIC WARMUP

SQUAT THERAPY PRACTICE | 3:00

2 squat initiations

2 squats to above parallel

2 air squats

SKILL WORK

Every :30 for 10 sets:

1 wall-facing squat

– Hold the bottom for :05.

SPECIFIC WARMUP

WALL-BALL SHOT | 5:00

3 med-ball squats

5 med-ball throw-to-targets

5 paused wall-ball shots

5 wall-ball shots

PULL-UP VARIATIONS | 10:00

1-5 strict pull-ups

3 x 2 kip swings + 1 pull-up + 2 kip swings

3-5 kipping pull-ups

3 x 2 kip swings + 1 chest-to-bar pull-up + 2 kip swings

3-5 chest-to-bar pull-ups

3 weighted pull-ups

2:00 butterfly pull-up practice

MINI ROUND

3 weighted pull-ups

4 chest-to-bar pull-ups

5 kipping pull-ups

10 wall-ball shots

WORKOUT

Metcon (AMRAP – Reps)

RX

On a 7:00 clock for reps:

10 weighted pull-ups (14/20 lb)

20 chest-to-bar pull-ups

30 kipping pull-ups

Max-reps wall-ball shots (14/20 lb) (9/10 ft)

INTERMEDIATE

On a 7:00 clock for reps:

10 weighted pull-ups (6/10 lb)

15 chest-to-bar pull-ups

20 kipping pull-ups

Max-reps wall-ball shots (14/20 lb) (9/10 ft)

BEGINNER

On a 7:00 clock for reps:

10 banded strict pull-ups

15 jumping chest-to-bar pull-ups

20 jumping pull-ups

Max-reps wall-ball shots (6/10 lb) (9/10 ft)

COOL DOWN

1:30 foam roll lats/side