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240628

CrossFit Montgomery – CF

GENERAL WARMUP

10 jumping jacks

10 alternating step-ups

10 scap pull-ups

10 counterbalance squats with a plate

10 alternating hamstring kick-ups

10 push-ups, from the knees as needed

10 box jumps, step down from the box

10 kip swings

SPECIFIC WARMUP

TOES-TO-BAR | 3:00

5 kipping knee raises

5 kipping knees-to-chests

5 toes-to-bars

BURPEE BOX JUMP | 3:00

4 burpee box jumps

4 burpee box jumps

GOBLET SQUAT | 2:00

5 pause goblet squats

5 goblet squats

WORKOUT

OPERATION RED WINGS (Time)

RX

For time with a partner:

Run 1,200 m

then…

16 rounds of:

8 toes-to-bars

8 burpee box jumps (20/24 in)

then…

47 goblet squats (53/70 lb)

INTERMEDIATE

For time with a partner:

Run 1,200 m

then…

16 rounds of:

8 knees-to-chests

6 burpee box jumps (20/24 in)

then…

47 goblet squats (35/53 lb)

BEGINNER

For time with a partner:

Run 1,200 m

then…

10 rounds of:

8 hanging knee raises

6 burpee box jumps (12 in)

then…

47 goblet squats (18/26 lb)
– Run together.

– Split all other work evenly with one person working at a time.

– One partner completes a full round of the couplet before switching.

COOL DOWN

1:00 seated pike stretch

1:00 seated straddle stretch

1:00 cobra stretch