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2409225

CrossFit Montgomery – CF

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GENERAL WARMUP

2 sets:

10 Samson stretch lunges

10 PVC overhead squat (weight in heels)

10 strict sit-ups (minimal arm movement)

10 good mornings (neutral spine)

10 strict pull-ups (full range of motion)

10 strict ring dips (full range of motion)

SPECIFIC WARMUP

Rowing | 8:00

Progression Focus

2 x :30 row Chest and torso upright.

2 x :30 row Hold the end of the stroke for :01.

2 x :30 row Return the arms before the knees bend.

2 x :30 row Speed up the cadence and extend the arms before the knees bend.

Pace check | 4:00

2 rounds:

200-meter row, holding a pace of 1:45-2:30/500 meters

– Rest 1:00 between rounds.

WORKOUT

Metcon (Time)

rx

For time:

3,000-m row

intermediate

For time:

2,000-m row

beginner

AMRAP 12:

Max meters on the rower

SKILL WORK

2 sets:

1:00 plank hold

50 Russian twists

COOL DOWN

Accumulate:

2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side