CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
:30 easy pace
:30 moderate pace
:30 fast pace
:30 rest
– Choose between row, ski, or bike.
2 sets:
5 elbow-to-instep/leg
10 unweighted good mornings
10 alternating step-back lunges
10 alternating single-leg toe touches
10 up-downs
5 inchworm + push-ups
SPECIFIC WARMUP
WALKING LUNGE | 5:00
4 walking lunges
4 walking lunges
4 walking lunges
BURPEE TO TARGET | 5:00
1 round:
3 slow burpees
3 fast burpees
3 burpees to target
– Rest :30 between sets.
MINI ROUND
6 walking lunges
4 burpees to a target
– Use workout variations.
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 8:
20 walking lunges
20 burpees to a 6-in target
INTERMEDIATE
AMRAP 8:
15 walking lunges
15 burpees to a 3-in target
BEGINNER
AMRAP 8:
10 walking lunges
10 burpees to a target at max reach
SKILL WORK
HIP EXTENSION | 6:00
Setup:
1) Set up with hips in front of the pad.
2) Hold body parallel to the floor.
3) Use the GHD handles to maintain stability and comfort.
4) Practice a Superman hold before proceeding.
10 good mornings
:20 Superman hold
10 Superman arch-ups
5 quarter range of motion reps
5 half range of motion reps
5-10 full range of motion reps
SKILL WORK | 8:00
Accumulate:
30-50 GHD hip extensions
COOL DOWN
1:00 foam roll IT band/leg