CrossFit Montgomery – CF
GENERAL WARMUP
1 round:
:20 Samson stretch/leg
10 hollow rocks
10 box step-overs
:10 ring support hold
5 ring rows
1 round:
:20 Samson stretch/leg
10 hollow rocks
10 box step-overs
10 push-ups
5 foot-elevated ring rows
1 round:
:20 Samson stretch/leg
10 V-ups
10 jump-overs
5-10 ring dips
3 pull-ups
SPECIFIC WARMUP
BAR MUSCLE-UP | 10:00
6 kip swings
3 kip swings + 3 kips
3 kipping pull-ups
3 chest-to-bar pull-ups
2:00 climbing pull-up drill
1:00 bar muscle-up practice
WORKOUT PREP
2 sets:
5 box jump-overs
1-2 bar muscle-ups
– Rest 1:00 between sets.
– Use workout variations.
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 7:
10 box jumps (20/24 in)
3 bar muscle-ups
INTERMEDIATE
AMRAP 7:
10 box jumps (20/24 in)
1 bar muscle-up
BEGINNER
AMRAP 7:
10 box jumps (16/20 in)
3 jumping bar muscle-ups
SKILL WORK
Weighted Pull-ups (5 x 1)
5 sets for load:
1 strict weighted pull-up
– Pause with your chin over the bar for :01.
COOL DOWN
1:00 double-forearm stretch
1:00 couch stretch/leg