CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
10 alternating step-ups
10 slow calf raises
1:00 single-under practice
1 set:
:20 Samson stretch/leg
:30 single-single-double
5 kettlebell windmills/arm
1 set:
:20 Cossack squat stretch/leg
1:00 double-under practice
5 kettlebell windmills/arm
SPECIFIC WARMUP
TURKISH GET-UP | 8:00
2 Turkish get-up initiations
2 Turkish get-up initiations + hip heist
2 Turkish get-ups
SKILL WORK
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single dumbbell.
WORKOUT PREP
1 set:
6 single-dumbbell alternating step-ups
10 double-unders
6 double-dumbbell alternating step-ups
1 set:
20 double-unders
12 unbroken alternating dumbbell step-ups
METCON
Metcon (Time)
RX
For time:
80 DB box step-ups (20/24 in) (35/50 lb)
– Every minute on the minute, starting at :00, perform 20 double-unders.
INTERMEDIATE
For time:
80 DB box set-ups (20/24 in) (25/35 lb)
– Every minute on the minute, starting at :00, perform 10 double-unders.
BEGINNER
For time:
60 DB box set-ups (12/20 in) (10/15 lb)
– Every minute on the minute, starting at :00, perform 20 single-unders.
– Use two dumbbells.
COOL DOWN
1 set:
1:00 lacrosse ball foot/side
1:00 standing pike stretch