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240102

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

:30 row (easy pace)

10 alternating scorpion stretches

:30 plank hip taps (same side)

1 set:

:30 row (moderate pace)

10 knee push-ups

:30 active bar hang

1 set:

:30 row (fast pace)

10 single-arm kettlebell shoulder presses/arm

10 push-ups to down dog

1 set:

:30 row (sprint pace)

:30 single-arm kettlebell overhead hold/arm

10 burpees over the rower

SPECIFIC WARMUP

SKILL WORK | 8:00

4 sets:

7 single-arm kettlebell swings/arm (eye level)

– Build up in loading.

TURKISH GET-UP PRACTICE | 8:00

3 sets:

2 Turkish get-up/arm

– Rest as needed between sets.

MINI ROUND | 3:00

1 set:

15-calorie row

1 Turkish get-up/arm (workout weight)

WORKOUT

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Metcon (Time)

RX

21-18-15-12-9-6-3 :

Calorie row

– Complete 2 KB Turkish get-ups/arm after each set. (35/53 lb)

INTERMEDIATE

21-18-15-12-9-6-3 :

Calorie row

– Complete 2 KB Turkish get-ups/arm after each set. (26/35 lb)

BEGINNER

18-15-12-9-6-3 :

Calorie row

– Complete 2 DB Turkish get-ups/arm after each set. (10/15 lb)
CAP 16 MINUTES

COOL DOWN

STRETCHING | 4:00

2 sets:

:30 child’s pose

:15-:30 Samson stretch/leg