CrossFit Montgomery – CF
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