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241002

CrossFit Montgomery – CF

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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