Categories
Workouts

2411206

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set:

10 single-leg toe touches/leg

20 alternating reverse lunges

:30 mountain climbers

1 set:

10 unweighted good mornings

20 walking lunge steps

:30 up-downs

10 dumbbell farmers carry walking lunges

SPECIFIC WARMUP

GHD warm-up | 10:00

AMRAP 8:

200-meter run

10 sit-ups

50 mountain climbers

10 GHD hip extensions or unweighted good mornings

SKILL WORK

3 sets:

10-20 GHD sit-ups

– Rest as needed.

MINI ROUND

200-meter run

10 dumbbell farmers carry walking lunges

WORKOUT

Metcon (Time)

RX

3 rounds for time:

400-m run

20 DB farmers carry walking lunges (35/50 lb)

INTERMEDIATE

3 rounds for time:

400-m run

20 DB farmers carry walking lunges (20/35 lb)

BEGINNER

3 rounds for time:

300-m run

16 walking lunges
– Use two dumbbells.

COOL DOWN

1:00 foam roll quadriceps/side

1:00 foam roll glute-med/side

Categories
Workouts

2411206

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set:

10 single-leg toe touches/leg

20 alternating reverse lunges

:30 mountain climbers

1 set:

10 unweighted good mornings

20 walking lunge steps

:30 up-downs

10 dumbbell farmers carry walking lunges

SPECIFIC WARMUP

GHD warm-up | 10:00

AMRAP 8:

200-meter run

10 sit-ups

50 mountain climbers

10 GHD hip extensions or unweighted good mornings

SKILL WORK

3 sets:

10-20 GHD sit-ups

– Rest as needed.

MINI ROUND

200-meter run

10 dumbbell farmers carry walking lunges

WORKOUT

Metcon (Time)

RX

3 rounds for time:

400-m run

20 DB farmers carry walking lunges (35/50 lb)

INTERMEDIATE

3 rounds for time:

400-m run

20 DB farmers carry walking lunges (20/35 lb)

BEGINNER

3 rounds for time:

300-m run

16 walking lunges
– Use two dumbbells.

COOL DOWN

1:00 foam roll quadriceps/side

1:00 foam roll glute-med/side

Categories
Workouts

2411206

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set:

10 single-leg toe touches/leg

20 alternating reverse lunges

:30 mountain climbers

1 set:

10 unweighted good mornings

20 walking lunge steps

:30 up-downs

10 dumbbell farmers carry walking lunges

SPECIFIC WARMUP

GHD warm-up | 10:00

AMRAP 8:

200-meter run

10 sit-ups

50 mountain climbers

10 GHD hip extensions or unweighted good mornings

SKILL WORK

3 sets:

10-20 GHD sit-ups

– Rest as needed.

MINI ROUND

200-meter run

10 dumbbell farmers carry walking lunges

WORKOUT

Metcon (Time)

RX

3 rounds for time:

400-m run

20 DB farmers carry walking lunges (35/50 lb)

INTERMEDIATE

3 rounds for time:

400-m run

20 DB farmers carry walking lunges (20/35 lb)

BEGINNER

3 rounds for time:

300-m run

16 walking lunges
– Use two dumbbells.

COOL DOWN

1:00 foam roll quadriceps/side

1:00 foam roll glute-med/side

Categories
Workouts

2411206

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set:

10 single-leg toe touches/leg

20 alternating reverse lunges

:30 mountain climbers

1 set:

10 unweighted good mornings

20 walking lunge steps

:30 up-downs

10 dumbbell farmers carry walking lunges

SPECIFIC WARMUP

GHD warm-up | 10:00

AMRAP 8:

200-meter run

10 sit-ups

50 mountain climbers

10 GHD hip extensions or unweighted good mornings

SKILL WORK

3 sets:

10-20 GHD sit-ups

– Rest as needed.

MINI ROUND

200-meter run

10 dumbbell farmers carry walking lunges

WORKOUT

Metcon (Time)

RX

3 rounds for time:

400-m run

20 DB farmers carry walking lunges (35/50 lb)

INTERMEDIATE

3 rounds for time:

400-m run

20 DB farmers carry walking lunges (20/35 lb)

BEGINNER

3 rounds for time:

300-m run

16 walking lunges
– Use two dumbbells.

COOL DOWN

1:00 foam roll quadriceps/side

1:00 foam roll glute-med/side

Categories
Workouts

2410225

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN