CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 single-unders
10 alternating Spiderman stretches
7 wall-facing squats
1 set:
:30 single-single-double-unders (or attempts)
10 push-ups to down dog
7 wall-facing squats
1 set:
1:00 jump rope practice
10 leg swings across the body/leg
10 leg swings front to back/leg
7 wall-facing squats
SPECIFIC WARMUP
WALL-BALL SHOT | 10:00
5 med-ball squats Line of action:
5 med-ball push presses to the target
5 paused wall-ball shots Depth:
5 wall-ball shots Heels:
8 wall-ball shots
WORKOUT PREP
2 sets:
10 wall-ball shots
:30 double-unders
– Rest 2:00 between sets.
– Use workout variations.
WORKOUT
Metcon (Time)
RX
3 rounds for time:
30 wall-ball shots (14/20 lb) (9/10 ft)
90 double-unders
INTERMEDIATE
3 rounds for time:
30 wall-ball shots (10/14 lb) (9/10 ft)
30 double-unders
BEGINNER
3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
45 single-unders
COOL DOWN
1:00 double-forearm stretch
1:00 foam roll quad/leg