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240812

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

:30 unweighted good mornings

5-10 single-leg toe touches/leg

5 elbow-to-instep/leg

5-10 step back lunges/leg

3 sets:

:30 row (easy pace)

:20 row (moderate pace)

:10 row (fast pace)

SPECIFIC WARMUP

DEADLIFT | 8:00

Hands outside shoulder width

Feet between hips and shoulder-width

Shoulders slightly in front of the bar

Neutral spine

Weight in the heels

SKILL WORK

Deadlift (5 Rep)

On a 10:00 clock:

Build to a heavy 5-rep deadlift

MINI ROUND

2 sets:

:30 row for calories

5 deadlifts

– Rest 1:00 between sets.

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

15-calorie row

10 deadlifts (125/185 lb)

INTERMEDIATE

AMRAP 10:

15-calorie row

10 deadlifts (95/135 lb)

BEGINNER

AMRAP 10:

10-calorie row

10 deadlifts (55/75 lb)

COOL DOWN

2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

WORKOUT