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