CrossFit Montgomery – CF
GENERAL WARMUP
PARTNER ROWLING WARM-UP | 10:00
AMRAP 8:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.
Penalties:
Round 1: air squats
Round 2: push-ups
Round 3: jumping jacks
Round 4: up-downs
SPECIFIC WARMUP
DOUBLE-UNDER REVIEW | 8:00
Jump in place (no rope) – Flex the foot and ankle when jumping, rather than jumping off the toes.
Single-unders – Rotate and spin both wrists to rotate the rope.
Single-under + high jumps – Maintain a natural jumping position when jumping higher.
Single-under fast + single-under slow – Practice different jumping speeds and rope speeds.
Single-under + double-under – Higher jumps and both wrists spinning faster.
DOUBLE-UNDER PRACTICE | 3:00
3 rounds:
:30 double-under attempts/practice
:30 rest
MINI ROUND
:30 calorie row
:30 burpees
:30 double-unders
WORKOUT
()
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
COOL DOWN
1 set:
2:00 foam roll calves
1:00 reach-roll-lift