CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
1:00 row, slow
5 x [2 shoulder taps + 1 push-up]
10 hollow rocks
10 kip swings
SPECIFIC WARMUP
Rowing warm-up | 7:00
3 sets:
Partner 1 | :20 row sprint
– Partners 2 and 3 rest.
Partner 2 | :20 row sprint
– Partners 1 and 3 rest.
Partner 3 | :20 row sprint
– Partners 1 and 2 rest.
Toes-to-bar | 6:00
3 kip swings + 3 hanging knee raises
3 kip swings + 3 knees-to-armpits
3-6 toes-to-bars or 3 x [1 knees-to-armpits + 1 toes-to-bar]
Toes-to-bar test
WORKOUT
STRATEGY IS FOR SQUARES (6 Rounds for reps)
rx
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
intermediate
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 max-reps toes-to-bars
beginner
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 knees raises
– Rest 3:00 between intervals.
COOL DOWN
Accumulate:
1:00 foam roll calves
1:00 cobra stretch