CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
250-meter row, slow
:30 alternating hamstring scoops
2 sets:
:30 Hollow Rocks
:30 GM
:30 Plank Shoulder Taps
1 set:
250-meter row, faster
SPECIFIC WARMUP
Toes-to-bars | 10:00
Setup
Kip Swings
2 kip swings + 2 knees above hips
2 kip swings + 2 knees-to-armpits
2 kip swings + 2 knees-to-armpits + 1 toes-to-bar
Toes-to-bar
MINI ROUND
5 T2B
250m Row or 625m AAB
5 T2b
WORKOUT
Metcon (Time)
rx
20 toes-to-bars
5K AAB or 2K Row
20 toes-to-bars
5K AAB or 2K Row
20 toes-to-bars
intermediate
20 knees-to-armpits
5K AAB or 2K Row
20 knees-to-armpits
5K AAB or 2K Row
20 knees-to-armpits
beginner
20 hanging knee raises
3.75K AAB or 1.6K Row
20 hanging knee raises
3.75K AAB or 1.6K Row
20 hanging knee raises
COOL DOWN
2 Rounds:
:30 Scorpion
:30 GM