CrossFit Montgomery – CF
GENERAL WARMUP
Dynamic skill warm-up | 9:00
2 sets:
:20 Samson stretch/leg
10 hollow rocks
10 alternating reverse lunges
10 PVC pass-throughs
:10 ring support hold
10 push-ups to down dog
Ring dip | 3:00
1 round:
5 foot-assisted ring dips
Rest :30
3-5 strict ring dips
SPECIFIC WARMUP
Snatch | 8:00
5 hang high pulls
5 hang muscle snatches
5 hang power snatches
5 power snatches
5 partial overhead squats
5 overhead squats
SKILL WORK
3 sets:
6 overhead squats
3-5 ring dips
– Take the barbell from the ground.
– Build to workout load or heavier.
WORKOUT
HORSE SHOE (AMRAP – Rounds and Reps)
rx
AMRAP 10:
6 overhead squats (105/155 lb)
9 strict ring dips
intermediate
AMRAP 10:
6 overhead squats (75/115 lb)
9 strict toe-assisted ring dips
beginner
AMRAP 10:
6 overhead squats (35/45 lb)
9 jumping ring dips
COOL DOWN
1:00 banded shoulder stretch/arm