CrossFit Montgomery – CF
GENERAL WARMUP
Kettlebell warm-up | 11:00
1 set:
10 alternating Spiderman stretches
10 alternating scorpion stretches
10 leg swings/leg (front and back)
1 set:
10 alternating plank reach-throughs
10 single-arm single-leg kettlebell deadlifts/leg
1 set:
10 up-downs
10 single-arm kettlebell swings/arm (shoulder height)
1 set:
10 burpees
10 kettlebell swings (American swings)
SPECIFIC WARMUP
Burpee pull-up | 8:00
10 kip swings
3 kip swings + 3 kips
5 kipping pull-ups
3 burpee + strict pull-ups
3 burpee + kipping pull-ups
WORKOUT PREP
2 sets:
3 kettlebell swings
3 burpee pull-ups
– Rest :30 between sets.
– Use workout variations.
WORKOUT
Metcon (Time)
RX
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (53/70 lb)
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
INTERMEDIATE
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (35/53 lb)
Burpee pull-ups
– Pull-up bar 1 inch from fingertips with arms overhead.
BEGINNER
1-2-3-4-5-6-7-8 reps for time of:
KB swings (18/26 lb)
Burpee jumping pull-ups
– Pull-up bar between forearm and elbow with arms overhead.
SKILL WORK
EMOM 10:
Min. 1 | 2 Turkish get-ups
Min. 2 | :10-:30 L-sit hold
COOL DOWN
200-meter cooldown walk
1:00 foam roll quadriceps
:30 foam roll lats/side