Categories
Workouts

240919

CrossFit Montgomery – CF

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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

Categories
Workouts

240729

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN