CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
:30 bike (slow)
:30 Samson stretch lunges
:30 sit-up progression
:30 air squats
– Rest :15 between movements.
SPECIFIC WARMUP
Bike build-up | 6:00
3 sets:
:30 bike (increasing paces)
– Rest 1:30 between sets.
– Build in pace to 90-95% effort.
WORKOUT
Metcon (5 Rounds for time)
rx
Every 4:00 for 5 sets:
24/30-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
intermediate
Every 4:00 for 5 sets:
17/24-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
beginner
Every 4:00 for 5 sets:
10/15-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
SKILL WORK
Core | 5:00
Beginner: 30-50 AbMat sit-ups
Intermediate: 30 GHD sit-ups to parallel
Advanced: Rx’d
Accumulate:
50 GHD sit-ups
COOL DOWN
2 sets:
:30 cobra stretch
:30 Samson stretch/side
:30 foam roll upper back
:30 foam roll quads/side