CrossFit Montgomery – CF
GENERAL WARMUP
400-meter run (sub a 500-meter ski, row, or bike to accommodate running limitation)
1 round:
10 jumping jacks
10 alternating Spiderman stretch + reaches
10 push-ups to downward dog
10 up-downs
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 burpees
10 alternating scorpion stretches
10 air squats
10 burpee broad jumps
SPECIFIC WARMUP
HANG POWER CLEAN | 5:00
6 hang muscle cleans
6 tall power cleans
6 hang power cleans
6 power cleans
SKILL WORK
Hang Power Clean (2 rep)
EMOM 6:
3 hang power cleans
– Build to a heavy 3-rep for the day.
MINI ROUND
1 set:
10 hang power cleans
10 bar-facing burpees
WORKOUT
Metcon (Time)
RX
3 rounds for time:
30 hang power cleans (75/115 lb)
30 bar-facing burpees
INTERMEDIATE
3 rounds for time:
30 hang power cleans (55/75 lb)
30 bar-facing burpees
BEGINNER
3 rounds for time:
20 hang power cleans (35/45 lb)
20 bar-facing burpees
COOL DOWN
Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side