CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
10 ring rows
10 knee push-ups
10 air squats to a medicine ball
1 set:
5 scap pull-ups
5 push-ups
5 medicine-ball front squats
– Hold the bottom of each squat for :01.
2 sets:
1-5 strict or foot-assisted pull-ups
1-5 hand-release push-ups
8 wall-ball shots
SPECIFIC WARMUP
STRICT MUSCLE-UP | 13:00
Ring support
Ring support + ring dip
Floor muscle-up transition
Floor muscle-up transition + ring dip
Increase difficulty
High ring muscle-ups
MINI ROUND
1 set:
10 wall-ball shots
1-2 strict muscle-ups, low-ring transitions, or foot-assisted pull-ups and dips
METCON
Metcon (Time)
RX
For time:
50-40-30
Wall-ball shots (14/20 lb) (9/10 ft)
5-4-3
Strict muscle-ups
INTERMEDIATE
For time:
50-40-30
Wall-ball shots (10/14 lb) (9/10 ft)
5-4-3
Low-ring muscle-up transitions
BEGINNER
For time:
30-20-10
Wall-ball shots (8/10 lb) (9/10 ft)
5-4-3
Foot-assisted strict pull-ups
Foot-assisted strict ring dips
SKILL WORK
Metcon (Checkmark)
1 set:
30 V-ups
40 tuck-ups
50 hollow rocks
Beginner: 10-20-30
Intermediate: 20-30-40
Advanced: Rx’d
COOL DOWN
2 sets:
1:00 saddle stretch
1:00 child’s pose stretch