Categories
Workouts

2409224

CrossFit Montgomery – CF

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GENERAL WARMUP

2 rounds:

200-meter jog

10 toe touches

10 calf raises

10 unweighted good mornings

5 inchworm + 1 push-ups

SPECIFIC WARMUP

DOUBLE-UNDER | 5:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

DEADLIFT | 8:00

Setup

Weight in heels

Neutral spine

Active shoulders

Constant torso angle

SKILL WORK

Deadlift (9 EMOM)

MINI ROUND

1 round:

10 double-unders

3 deadlifts

– Use workout variations.

WORKOUT

Metcon (Time)

RX

10 rounds for time:

30 double-unders

3 deadlifts (205/315 lb)

INTERMEDIATE

10 rounds for time:

20 double-unders

3 deadlifts (155/225 lb)

BEGINNER

10 rounds for time:

20 single-unders

3 deadlifts (65/95 lb)

COOL DOWN

1:00 pigeon/side

1:00 standing calf stretch/side

Categories
Workouts

2409224

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN