Categories
Workouts

240821

CrossFit Montgomery – CF

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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

Categories
Workouts

240729

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN