CrossFit Montgomery – CF
GENERAL WARMUP
:30 alternating back rack lunges PVC
:30 inchworms
:30 air squats
:30 push-ups
:30 PVC good mornings
:30 alternating plank reach throughs
:30 PVC pass-throughs
:30 burpees
SPECIFIC WARMUP
Wall walk | 8:00
:30 shoulder taps Rigid body position.
:30 shoulder taps in pike Legs straight and hips stacked close to shoulders.
:30 partial wall walks Arms press into the ground hard.
1:00 wall walks or inchworms
WORKOUT PREP
2 sets:
50-meter double-kettlebell farmers carry
1 wall walk
– Rest 1:00 between sets.
– Use workout variations.
WORKOUT
Metcon (Time)
rx
10 rounds for time:
100-m double-KB farmers carry (35/53 lb)
3 wall walks
intermediate
10 rounds for time:
100-m double-KB farmers carry (26/35 lb)
2 wall walks
beginner
10 rounds for time:
50-m double-KB farmers carry (18/26 lb)
3 inchworm + push-ups
SKILL WORK
Metcon (Checkmark)
25 single-kettlebell Russian swings/arm
– Use workout weight.
COOL DOWN
1:00 double-forearm stretch
1:00 doorway pec stretch/side