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240708

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

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