CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
5-10 sit-ups
5 inchworm + push-ups
10 alternating Cossack squats
5-10 hand-elevated push-ups
1 set:
5-10 tuck-ups
10 up-downs
10 sumo stance squats
5-10 push-ups
1 sets:
5-10 V-ups
10 up-downs to a 6-inch target
10 air squats
5-10 pike push-ups
SPECIFIC WARMUP
TOES-TO-BAR | 10:00
Setup
:15 kip swings
2 kip swings + 2 hanging leg raises
2 kip swings + 2 knees-to-armpits
2 kip swings + 1 knees-to-armpits + 1 toes-to-bar
3-5 toes-to-bars
3-5 toes-to-bars
Test 8-10 unbroken reps.
BURPEE | 4:00
2 burpees
2 burpees
3 burpees
3 burpees
Test 8 burpees in :30 or less.
WALL-BALL SHOT | 7:00
5 med-ball squats Line of action
5 paused wall-ball shots Depth
5 wall-ball shots Heels
5 wall-ball shots Speed
Test
MINI ROUND
5 toes-to-bars
5 burpees
5 wall-ball shots
– Use workout variations
WORKOUT
Metcon (Time)
RX
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (14/20 lb) (9/10 ft)
INTERMEDIATE
21-15-9 reps for time of:
Knees-to-armpits
Burpees
Wall-ball shots (10/14 lb) (9/10 ft)
BEGINNER
15-12-9 reps for time of:
Hanging leg raises
Burpees
Wall-ball shots (6/10 lb) (9/10 ft)
COOL DOWN
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg