CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
20 jumping jacks
10 kettlebell deadlifts
50-ft single-arm kettlebell overhead carry/arm
5-10 single-arm kettlebell swings/arm
SPECIFIC WARMUP
Rowing warm-up | 7:00
:35 row Keep the chest up and return the arms while the legs are straight.
:35 row Keep the chest up and hold the end of each stroke for :01.
:35 row Continue to hold for :01, but push/pull harder to make the fan louder.
:35 row Continue to pull hard, but slowly return to the catch for the next stroke.
:35 row Pull hard
WORKOUT PREP
2 rounds:
7 Russian kettlebell swings
20 pulls on the rower
– Rest 1:00 between rounds.
WORKOUT
Metcon (Calories)
rx
5 x 4:00 rounds:
30 Russian KB swings (35/53 lb)
Max-cal row
intermediate
5 x 4:00 rounds:
20 Russian KB swings (35/53 lb)
Max-cal row
beginner
4-5 x 4:00 rounds:
12 Russian KB swings (18/26 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
COOL DOWN
Accumulate:
1:00 banded shoulder stretch/arm