CrossFit Montgomery – CF
Warm-up
3 Rounds
1:00 Run, Row or Bike
5 Scap Retractions + 1-2 Strict Pull-Ups
7 Pushups
10 Slow Air Squats
2 Rounds:
:30s Wall squats
:30s Samson Stretch, 15s each side
:30s Walkouts
3 Rounds w/empty barbell
5 Thrusters
2 Pull-ups
2 Rounds (light barbell)
4 Thrusters
2 Chest-to-bar Pull-ups
2 Rounds (working weight)
3 Thrusters
3 Chest-to-bar Pull-ups
A: CF Open 18.5 (AMRAP – Reps)
AMRAP 7
3 thrusters (100/65)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Scaled
3 thrusters (65/45)
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
Continue to add (3) repetitions per round until the 7:00 time cap is reached.
Masters 55+
3 thrusters (65/45)
3 chin-over-bar pull-ups
6 thrusters
6 chin-over-bar pull-ups
9 thrusters
9 chin-over-bar pull-ups
Continue to add (3) repetitions per round until the 7:00 time cap is reached.
Masters 55+ Scaled
3 thrusters (45/35)
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
Continue to add (3) repetitions per round until the 7:00 time cap is reached.