CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 single-unders
3 inchworms
10 seated leg raises (easy)
10 strict hanging knee raises
1 set:
:30 speed singles
3 inchworms
10 seated leg raises (moderate)
5 strict hanging tuck-ups
1 set:
:30 power singles
3 inchworms
10 seated leg raises (hard)
3-5 strict toes-to-bars
SKILL WORK
Metcon (Checkmark)
3 sets for completion:
5-10 strict toes-to-bars
SPECIFIC WARMUP
Double-under | 5:00
10 power singles
10 speed singles
3 x [3 power singles + 3 speed singles]
5 x single-single-doubles
3 x [10-15 double-unders]
Kettlebell swing | 5:00
10 kettlebell deadlifts
5 kettlebell swings to eye level
5 kettlebell swings
MINI ROUND
2 sets:
9 kettlebell swings
20 double-unders
WORKOUT
Metcon (Time)
rx
10 rounds for time:
12 KB swings (35/53 lb)
30 double-unders
intermediate
10 rounds for time:
12 KB swings (26/35 lb)
15 double-unders
beginner
7 rounds for time:
7 rounds for time:
8 KB swings (18/26 lb)
15 single-unders
– 15:00 time cap.
COOL DOWN
1:00 lacrosse ball foot/side
1:00 standing pike stretch