CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
10 alternating Spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
2 sets:
:40 air squats (squat therapy)
:20 rest
:40 jump rope
:20 rest
SPECIFIC WARMUP
WALL-BALL SHOT | 6:00
10 med-ball front squats
10 med-ball push presses
10 wall-ball shots
MINI ROUND
:40 double-unders
:20 rest
:40 wall-ball shots
WORKOUT
Metcon (5 Rounds for time)
RX
Every 3:00 for 5 rounds:
40 double-unders
20 wall-ball shots (14/20 lb) (9/10 ft)
INTERMEDIATE
Every 3:00 for 5 rounds:
20 double-unders
20 wall-ball shots (10/14 lb) (9/10 ft)
BEGINNER
Every 3:00 for 5 rounds:
20 single-unders
10 wall-ball shots (6/10 lb) (9/10 ft)
– Rest the remainder of each interval.
– Score is combined rouns.
SKILL WORK
Rope climb practice on an 8:00 clock:
Set 1:
2:00 jump and grab (No Foot Hook)
Set 2:
2:00 jump and establish foot hook
Set 3:
2:00 jump, establish foot hook, and 1 pull
Set 4:
2:00 full rope climb
COOL DOWN
Accumulate:
1:00 foam roll calves
1:00 foam roll quads
1:00 foam roll upper back