Categories
Workouts

240712

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

10 PVC pass-throughs

10 PVC good mornings

10 air squats

:30 shuttle run (slow)

1 set:

10 arm circles forward

10 arm circles backward

10 Superman arch-ups

10 wide stance air squats

:30 shuttle run (moderate)

1 set:

10 barbell bent-over rows

10 barbell good mornings

10 sumo stance squats

:30 shuttle run (fast)

SPECIFIC WARMUP

SUMO DEADLIFT HIGH PULL | 8:00

5 sumo deadlifts

5 deadlift-shrugs

5 sumo deadlift high pulls

10 sumo deadlift high pulls

LOADING

2 sets:

5 unbroken sumo deadlift high pulls

MINI ROUND

3 shuttle runs

9 sumo deadlift high pulls

3 shuttle runs

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 9:

12 sumo deadlift high pulls (65/95 lb)

6 shuttle runs

INTERMEDIATE

AMRAP 9:

12 sumo deadlift high pulls (45/55 lb)

6 shuttle runs

BEGINNER

AMRAP 9:

12 sumo deadlift high pulls (35/45 lb)

4 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.

SKILL WORK

Metcon (Distance)

On a 8:00 clock:

6 attempts at a max-distance broad jump

COOL DOWN

1:00 doorway pec stretch/side

1:00 couch stretch/side

Categories
Workouts

240712

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN