CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
:30 jumping jacks
:10 Samson stretch/leg
:30 mountain climbers
:10 Cossack squat stretch/leg
SQUAT THERAPY | 5:00
EMOM 5:
5 reps of wall-facing squats
– :03 down, :03 hold, then stand.
SPECIFIC WARMUP
RING DIP | 4:00
Jumping ring dips
Ring support hold
Bottom of ring hold
Kipping ring dip practice
BACK SQUAT | 4:00
3 back squat initiations
3 above-parallel back squats
5 back squats
5 back squats
BUILD-UP
3 sets:
5 back squats
WORKOUT
Metcon (10 Rounds for reps)
RX
10 x 1:00 rounds:
5 back squats
Max-reps ring dips
INTERMEDIATE
10 x 1:00 rounds:
5 back squats
Max-reps toe-assisted ring dips
BEGINNER
10 x 1:00 rounds:
5 back squats
Push-ups from the knees
– Rest 1:00 between rounds.
– Score is total reps
COOL DOWN
Accumulate:
1:00 foam roll glute/side
1:00 figure-4 stretch/side