CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
10 leg swings/direction
5 inchworms
10 ring rows
10 scap pull-ups
2 sets:
10 alternating Cossack squats
10 hollow rocks
10 Superman arch-ups
10 kip swings
SPECIFIC WARMUP
SQUAT THERAPY PRACTICE | 3:00
2 squat initiations
2 squats to above parallel
2 air squats
SKILL WORK
Every :30 for 10 sets:
1 wall-facing squat
– Hold the bottom for :05.
SPECIFIC WARMUP
WALL-BALL SHOT | 5:00
3 med-ball squats
5 med-ball throw-to-targets
5 paused wall-ball shots
5 wall-ball shots
PULL-UP VARIATIONS | 10:00
1-5 strict pull-ups
3 x 2 kip swings + 1 pull-up + 2 kip swings
3-5 kipping pull-ups
3 x 2 kip swings + 1 chest-to-bar pull-up + 2 kip swings
3-5 chest-to-bar pull-ups
3 weighted pull-ups
2:00 butterfly pull-up practice
MINI ROUND
3 weighted pull-ups
4 chest-to-bar pull-ups
5 kipping pull-ups
10 wall-ball shots
WORKOUT
Metcon (AMRAP – Reps)
RX
On a 7:00 clock for reps:
10 weighted pull-ups (14/20 lb)
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
INTERMEDIATE
On a 7:00 clock for reps:
10 weighted pull-ups (6/10 lb)
15 chest-to-bar pull-ups
20 kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
BEGINNER
On a 7:00 clock for reps:
10 banded strict pull-ups
15 jumping chest-to-bar pull-ups
20 jumping pull-ups
Max-reps wall-ball shots (6/10 lb) (9/10 ft)
COOL DOWN
1:30 foam roll lats/side