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241107

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

200-meter jog

10 ring rows

10 unweighted good mornings

10 alternating Spiderman stretches

1 set:

:30 jumping jacks

10 kip swings

10 kettlebell deadlifts

10 alternating Samson stretches

1 set:

:30 single-unders

5 kipping pull-ups or jumping pull-ups

10 kettlebell bent-over rows

10 alternating Cossack squats

SPECIFIC WARMUP

Kettlebell swing | 4:00

3 kettlebell deadlifts

5 Russian kettlebell swings

5 kettlebell swings

Double-under | 5:00

Jumps in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-unders

Pull-up | 7:00

Kip swings

2 kip swings + 1 kip

2 kip swings + 1 pull-up

2 kip swings + 1 pull-up + 2 kip swings

Cycling pull-ups

MINI ROUND

:15 kettlebell swings

:15 double-unders, attempts, or single-unders

:15 pull-ups or scaled variation

WORKOUT

Metcon (4 Rounds for reps)

RX

4 rounds for reps:

1:00 KB swings (35/53 lb)

1:00 double-unders

1:00 pull-ups

1:00 rest

INTERMEDIATE

4 rounds for reps:

1:00 KB swings (26/35 lb)

1:00 double-unders

1:00 pull-ups

1:00 rest

BEGINNER

4 rounds for reps:

1:00 KB swings (18/26 lb)

1:00 single-unders

1:00 foot-assisted strict pull-ups

1:00 rest

COOL DOWN

200-meter recovery walk

1:00 calf stretch/side

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