CrossFit Montgomery – CF
GENERAL WARMUP
Line drill warm-up | 10:00
50 feet of each:
Jog x 3 laps
Skipping high knees
Lateral shuffle/direction
Toy soldiers
Samson lunges (10 lunges then jog)
Crawling Spiderman lunges (10 lunges then jog)
Bear crawl
Bunny hop
Broad jump (5 jumps then jog)
Burpee broad jump (5 jumps then jog)
SPECIFIC WARMUP
Kettlebell swing | 6:00
10 kettlebell low swings
10 kettlebell swings to eye level
8 kettlebell swings overhead
8 kettlebell swings, fast
Pull-up | 10:00
5-10 kip swings
3 kip swings + 3 kips
2 kip swings + 1 pull-up + 2 kip swings, twice
3-5 kipping pull-ups
EMOM 3:
3-5 kipping pull-ups
MINI ROUND
400-meter run
12 kettlebell swings
6 unbroken pull-ups
– Use workout variations.
WORKOUT
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
COOL DOWN
2 sets:
:30 calf foam roll/leg
:30 standing hamstring stretch/leg