CrossFit Montgomery – CF
GENERAL WARMUP
:30 PVC pass throughs
:30 PVC alternating back rack lunges
:30 push-ups (from knees as needed)
:30 air squats
:30 burpees
:30 PVC good mornings
:30 PVC front squats
:30 PVC pass throughs
SPECIFIC WARMUP
SQUAT CLEAN | 8:00
6 deadlifts
6 deadlift and shrugs
6 muscle cleans
6 front squats
6 hang squat cleans
6 squat cleans
PUSH JERK | 4:00
6 jump and lands (hands at shoulders)
6 jump, punch, and land with arms extended overhead
6 push jerks with PVC
LOAD UP
4 sets:
3 cleans
2 front squats
1 jerk
– Rest 1:00 between sets.
HEAVY DAY
RX
5 sets for load:
3 cleans
2 front squats
1 jerk
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
Metcon (Weight)
Complex
COOL DOWN
1:00 couch stretch/leg
1:00 child’s pose stretch