CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
10 jumping jacks
10 leg swings/leg
20 alternating mountain climbers
8 alternating box step-ups
2 sets:
10 lateral leg swings/leg
:10 Samson stretch/leg
6 box jumps
SPECIFIC WARMUP
DUMBBELL BURPEE DEADLIFT | 6:00
3 burpees
3 burpees on dumbbells
5 dumbbell deadlifts
3 dumbbell burpee deadlifts
5 dumbbell burpee deadlifts
BOX JUMP | 5:00
3 box jumps
3 box jumps
3 box jumps
WORKOUT PREP
3 rounds:
4 dumbbell burpee deadlifts
4 box jumps
WORKOUT
Metcon (Time)
RX
6 rounds for time of:
10 DB burpee deadlifts (35/50 lb)
10 box jumps (24/30 in)
INTERMEDIATE
6 rounds for time of:
10 DB burpee deadlifts (20/35 lb)
10 box jumps (20/24 in)
BEGINNER
6 rounds for time of:
10 DB burpee deadlifts (10/15 lb)
10 box step-ups (12/20 in)
SKILL WORK
2 Turkish get-up initiations
2 Turkish get-up initiations + hip heist
2 Turkish get-ups
Accumulate:
10 Turkish get-ups/arm
COOL DOWN
Accumulate:
:30 Samson stretch/side