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240819

CrossFit Montgomery – CF

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GENERAL WARMUP

10 jumping jacks

10 over-the-fences

10 jumping jacks

10 Kang squats

10 jumping jacks

10 push-ups

10 jumping jacks

10 burpees

Jump-rope warm-up | 6:00

:30 each of:

Single-unders

Single-under jog in place

Single-under jump front to back

Single-under jump side-to-side

Single-under left leg

Single-under right leg

Double-under attempts

SPECIFIC WARMUP

Wall-ball shot progression | 10:00

10 med-ball front squats

10 med-ball push presses

5 wall-ball shots, pause between reps

5 wall-ball shots, no pause

WORKOUT PREP

2 sets:

5 wall-ball shots

:30 double-unders

– Rest 1:00 between sets.

– Use workout variations.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

rx

As many rounds and reps as possible in 7 minutes of:

5 wall-ball shots (14/20 lb) (9/10 ft)

15 double-unders

– After each completed round, add 5 wall-ball shots and 15 double-unders.

intermediate

As many rounds and reps as possible in 7 minutes of:

5 wall-ball shots (10/14 lb) (9/10 ft)

:15 double-under attempts

– After each completed round, add 5 wall-ball shots and :15 of double-under attempts.

beginner

As many rounds and reps as possible in 7 minutes of:

5 wall-ball shots (10/14 lb) (8/9 ft)

15 single-unders

– After each completed round, add 5 wall-ball shots and 15 single-unders.

SKILL WORK

4 sets:

:20 Russian twist (with med-ball)

:10 rest

:20 flutter kicks

:10 rest

COOL DOWN

2 rounds:

:30 calf roll/side

:30 quad smash/side