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240827

CrossFit Montgomery – CF

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GENERAL WARMUP

2 rounds:

:30 bike easy pace

:20 bike moderate pace

:10 bike fast pace

:10 rest

2 rounds:

10 band pull-aparts

10 plank shoulder taps

10 air squats

10 scap pull-ups

SPECIFIC WARMUP

SINGLE-LEG SQUAT | 6:00

6 reverse lunges

6 hook-behind-heel squats

6 single-leg squats to a target

6 single-leg squats

PULL-UP | 5:00

5 kip swings

3 kip swings + 3 kips

5 kipping pull-ups

PUSH-UP | 3:00

5 push-ups from the knees

5 tempo push-ups

5 push-ups

MINI ROUND

2 single-leg squats

4 pull-ups

6 push-ups

100-meter bike

– Use workout variations.

WORKOUT

Metcon (Time)

RX

4 rounds for time:

10 single-leg squats

20 pull-ups

30 push-ups

1000-m bike

INTERMEDIATE

4 rounds for time:

10 ankle-wrapped single-leg squats

15 pull-ups

20 push-ups

1000-m bike

BEGINNER

4 rounds for time:

10 reverse lunges

10 ring rows

10 push-ups, from the knees as needed

1000-m bike

COOL DOWN

Accumulate:

1:00 foam roll calves/side

1:00 foam roll lats/side

1:00 bent-arm pec stretch/side