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240704

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

20 jumping jacks

5 kettlebell deadlifts

5 box step-ups

5 single-arm kettlebell swings/arm (eye-level)

5 box step-ups

5 kettlebell swings

5 box jumps

50-ft single-arm kettlebell overhead carry/arm

5 box jumps

SPECIFIC WARMUP

WALL-BALL SHOT | 5:00

2 sets:

6 med-ball squats

6 med-ball push presses to target

6 wall-ball shots

– Rest :30 between each movement.

WORKOUT PREP

2 sets:

:30 wall-ball shots

:30 box jumps

:30 kettlebell swings

– Rest 1:00 between sets.

WORKOUT

Morrison (Time)

50-40-30-20-10 Reps For Time

Wall Ball Shots (20/14 lb)

Box Jumps (24/20 in)

Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
INTERMEDIATE

50-40-30-20-10 reps for time with a partner:

Wall-ball shots (10/14 lb) (9/10 ft)

Box jumps (20/24 in)

KB swings (35/53 lb)

BEGINNER

40-30-20-10 reps for time with a partner:

Wall-ball shots (6/10 lb) (9/10 ft)

Box step-ups (12/20 in)

KB swings (18/26 lb)

– Step down from the box.

COOL DOWN

2 sets:

:30 frog stretch

:30 couch stretch/leg