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240711

CrossFit Montgomery – CF

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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

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