031124

CrossFit Montgomery – CF

GENERAL WARMUP

1 set:

10 alternating Spiderman stretches

10 med-ball deadlifts

10 alternating plank reach-throughs

10 med-ball shoulder presses

1 set:

10 alternating med-ball overhead lunges

10 push-ups to down dog

10 med-ball front squats

10 up-downs

1 set:

5 wall-ball shots (9/10 ft target)

10 lateral hops over the med ball

5 wall-ball shots (10/11 ft target)

10 lateral hops over the med ball

5 wall-ball shots (10/11 ft target)

SPECIFIC WARMUP

SUMO DEADLIFT HIGH PULL | 8:00

10 sumo deadlifts

10 sumo deadlift + shrugs

10 sumo deadlift high pulls

10 sumo deadlift high pulls

WORKOUT PREP

2 sets (per partner):

5 sumo deadlift high pulls

5 wall-ball shots

– Build to workout load.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

As many reps as possible in 20 minutes with a partner:

10 sumo deadlift high pulls (55/75 lb)

10 wall-ball shots (14/20 lb) (10/11 ft)

– Each partner completes a full round before switching. One partner works at a time.

INTERMEDIATE

Same as Rx’d

BEGINNER

As many reps as possible in 20 minutes with a partner:

7 sumo deadlift high pulls (35/45 lb)

7 wall-ball shots (8/10 lb) (9/10 ft)

– Each partner completes a full round before switching. One partner works at a time.

COOL DOWN

200-meter recovery walk

1:00 couch stretch/leg