CrossFit Montgomery – CF
GENERAL WARMUP
Dynamic warm-up | 4:00
2 sets:
:30 jumping jacks
:10 Samson stretch/leg
:30 mountain climbers
:10 Cossack squat stretch/leg
Squat therapy | 4:00
3 sets:
3 reps of wall-facing squats
– :03 down, :03 hold, then stand.
– Rest :05-:10 between reps.
SPECIFIC WARMUP
Wall-ball shot | 6:00
5 med-ball squats
5 paused wall-ball shots
5 wall-ball shots
8 wall-ball shots
Sit-up | 2:00
5 sit-ups Range of motion:
5 sit-ups
MINI ROUND
2 sets:
4-8 wall-ball shots
4-8 sit-ups
– Use workout variations.
Metcon (Time)
RX
2 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 sit-ups
INTERMEDIATE
2 rounds for time:
50 wall-ball shots (10/14 lb) (9/10 ft)
35 sit-ups
BEGINNER
2 rounds for time:
25 wall-ball shots (6/10 lb) (9/10 ft)
25 sit-ups
SKILL WORK
Low-ring muscle-up | 4:00
Beginner: False grip ring rows + foot-assisted ring dips
Intermediate: Low-ring transition variations
Advanced: L-sit muscle-ups
On a 10:00 clock:
Low-ring muscle-up practice
3-5 ring dips
3 kneeling false grip ring rows
2 kneeling muscle-up transitions
Low-ring muscle-ups
COOL DOWN
1:00 couch stretch/leg