Categories
Workouts

240805

CrossFit Montgomery – CF

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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

WORKOUT

Categories
Workouts

240729

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN