CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
1:00 row
:30 mountain climbers
10 single-leg dumbbell deadlifts
5 single-arm dumbbell shoulder presses/arm
:30 up-downs
10 single-arm dumbbell bent over rows
5 dumbbell windmills/arm
:30 burpees
SPECIFIC WARMUP
Rowing | 6:00
2 sets x :20 fast pull, slow return
2 sets x :20 upright torso
2 sets x :20 level hands
MINI ROUND
On a 1:00 clock:
5 burpees over the rower
Max-calorie row in the remaining time
WORKOUT
Metcon (60 Rounds for calories)
rx
Every 2:00 for 6 rounds:
15 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.
intermediate
Every 2:00 for 6 rounds:
10 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.
beginner
Every 2:00 for 6 rounds:
8 burpees
Max-cal row
– Rest 2:00 between rounds.
COOL DOWN
Accumulate:
:30 figure-4 stretch/side
:30 standing calf stretch/side