CrossFit Montgomery – CF
GENERAL WARMUP
PARTNER ROWLING WARM-UP | 9:00
On an 8:00 clock:
Partner A rows 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.
As soon as partner A gets off of the rower, partner B starts on their own 100-meter row.
Penalty movements:
Air squats
Burpees
Push-ups
Jumping jacks
Sit-ups
SPECIFIC WARMUP
MEDICINE BALL CLEAN | 8:00
Setup – Heels down, shoulders over the ball, neutral spine.
3 med-ball deadlifts – “Keeping the chest up, stand with the ball.”
3 med-ball deadlift + shrug – “Squeeze the glutes HARD and THEN shrug.”
5 med-ball front squat – “Pull the hips back and push the knees out over the toes.”
5 med-ball shrug and drops – “Shrug with a straight arm and then drop into the bottom of the squat.”
5 med-ball clean – “Squeeze the glutes with a straight arm before pulling under.”
WALL-BALL SHOT | 4:00
1 round:
8 med-ball front squats
8 med-ball push press and throws
8 wall-ball shots
MINI ROUND
Row 100 meters
6 wall-ball shots
6 med-ball cleans
WORKOUT
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Metcon (2 Rounds for time)
RX
AMRAP 5:00
Row 500 meters
Max wall-ball shots (14/20 lb) (9/10 ft)
– Rest 5:00 –
AMRAP 5:00
Row 500 meters
Max med-ball cleans (14/20 lb)
INTERMEDIATE
Same as RX’d
BEGINNER
AMRAP 5:00
Row 400 meters
Max wall-ball shots (10/14 lb) (9/10 ft)
Rest 5:00
AMRAP 5:00
Row 400 meters
Max med-ball cleans (10/14 lb)
Athletes will enter two scores:
Total Wall-ball Shots &
Total Med-Ball Cleans
SKILL WORK
400-meter partner medicine ball carry
Metcon (Time)
400-meter partner medicine ball carry (20/14lbs)
– Trade off as needed.
COOL DOWN
1:00 foam roll upper back
1:00 bottom of squat hold (relaxed)