CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
2:00 row
10 arm swings across
10 alternating arm swings overhead
10 torso twists
10 inchworms
10 single-leg toe touches
SPECIFIC WARMUP
RUSSIAN KETTLEBELL SWING | 6:00
10 kettlebell deadlifts
10 low kettlebell swings
5 Russian kettlebell swings
10 Russian kettlebell swings
DOUBLE-UNDERS | 8:00
Jump in place (no rope)
Single-unders
Single-under + high jumps
Single-under fast + single-under slow
Single-under + double-under
MINI ROUND
6 Russian kettlebell swings
10 double-unders
– Use workout variations.
WORKOUT
Metcon (Time)
RX
For time:
30 Russian KB swings (35/53 lb)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings
INTERMEDIATE
For time:
20 Russian KB swings (35/53 lb)
75 double-unders
20 Russian KB swings
75 double-unders
20 Russian KB swings
BEGINNER
For time:
20 Russian kettlebell swings (18/26 lb)
50 single-unders
20 Russian kettlebell swings
50 single-unders
20 Russian kettlebell swings
SKILL WORK
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single dumbbell.
COOL DOWN
Accumulate:
1:00 foam roll upper back
1:00 calf wedge stretch/side