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241004

CrossFit Montgomery – CF

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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