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2409224

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

1:00 mountain climbers (slow)

10 leg swings/leg

10 lateral leg swings/leg

5 left-arm single-kettlebell shoulder press

5 left-arm single-kettlebell windmills

5 right-arm single-kettlebell shoulder press

5 right-arm single-kettlebell windmills

1 set:

1:00 mountain climbers (fast)

10 leg swings/leg

10 lateral leg swings/leg

5 left-arm single-kettlebell shoulder press

5 left-arm single-kettlebell windmills

5 right-arm single-kettlebell shoulder press

5 right-arm single-kettlebell windmills

SPECIFIC WARMUP

Double-kettlebell front-rack carry | 3:00

1 set:

50-meter double-kettlebell front-rack carry

– Use a light pair of kettlebells.

1 set:

50-meter double-kettlebell front-rack carry

– Use workout weight kettlebells.

Burpee to target | 4:00

3 burpees

3 burpees to a target (6 in)

3 burpees to a target (12 in)

MINI ROUND

1 set:

50-meter double-kettlebell front-rack carry

8 burpees to target (12 in)

– Use workout variations.

– If sharing equipment, partners each start on a different movement.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

rx

AMRAP 15:

Double-KB front-rack carry (50 m) (16/24 kg)

10 burpees to target (12 in)

intermediate

AMRAP 15:

Double-KB front-rack carry (50 m) (12/16 kg)

10 burpees to target (6 in)

beginner

AMRAP 15:

Single-KB goblet carry (50 m) (8/12 kg)

10 burpees

SKILL WORK

Metcon (Checkmark)

4 sets:

6 alternating Turkish get-ups

– Rest 1:00 between sets.

– Use a single kettlebell or dumbbell.

COOL DOWN

:30 figure-4 stretch/side

:30 seated pike stretch