240715

CrossFit Montgomery – CF

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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