CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
5 inchworms
10 alternating elbow-to-insteps
10 alternating Cossack squats
PUSH-UPS AND AIR SQUATS | 4:00
3 sets:
:20 push-ups
:10 rest
:20 air squats
:10 rest
SPECIFIC WARMUP
POWER CLEAN | 10:00
6 clean deadlifts
6 muscle cleans
6 tall power cleans
6 hang power cleans
6 power cleans
LOAD UP
3 sets:
3 touch-and-go power cleans
MINI ROUND
1 round:
3 power cleans
6 push-ups
9 air squats
WORKOUT
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
INTERMEDIATE
5 rounds of AMRAP 3:
3 power cleans (75/115 lb)
6 push-ups
9 air squats
BEGINNER
5 rounds of AMRAP 3:
3 power cleans (55/75 lb)
6 elevated push-ups
9 air squats
– Rest 1:00 between rounds.
COOL DOWN
1:00 double-forearm stretch
1:00 seated hamstring stretch