CrossFit Montgomery – CF
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