CrossFit Montgomery – CF
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