Categories
Workouts

2409224

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

Partner 1 | 1:00 row

Partner 2 | Alternating Spiderman stretch

– Switch after partner 1 finishes the row.

Med-ball toss warm-up | 10:00

1 set:

:30 back-to-back twist passes/direction

:45 granny tosses

:45 chest passes

:30 side tosses, right

:30 side tosses, left

:45 roll passes

:45 overhead throws

:45 squat throws

SPECIFIC WARMUP

Rowing warm-up | 7:00

3 sets per partner:

:10 row, moderate

:10 row, fast

:10 row, sprint

– Partners take turns working through sets.

– One partner rests while the other works.

Transition practice | 3:00

3 sets:

5/7-calorie row

– Both partners complete 3 sets with only one working at a time.

WORKOUT

Metcon (Calories)

rx

AMRAP 20 with a partner:

Row for calories

– Switch as needed.

intermediate

Same as Rx’d

beginner

Same as Rx’d

COOL DOWN

2 sets:

1:00 standing pike stretch

1:00 saddle stretch

Categories
Workouts

2409224

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN