CrossFit Montgomery – CF
GENERAL WARMUP
10 jumping jacks
10 alternating step-ups
10 scap pull-ups
10 counterbalance squats with a plate
10 alternating hamstring kick-ups
10 push-ups, from the knees as needed
10 box jumps, step down from the box
10 kip swings
SPECIFIC WARMUP
TOES-TO-BAR | 3:00
5 kipping knee raises
5 kipping knees-to-chests
5 toes-to-bars
BURPEE BOX JUMP | 3:00
4 burpee box jumps
4 burpee box jumps
GOBLET SQUAT | 2:00
5 pause goblet squats
5 goblet squats
WORKOUT
OPERATION RED WINGS (Time)
RX
For time with a partner:
Run 1,200 m
then…
16 rounds of:
8 toes-to-bars
8 burpee box jumps (20/24 in)
then…
47 goblet squats (53/70 lb)
INTERMEDIATE
For time with a partner:
Run 1,200 m
then…
16 rounds of:
8 knees-to-chests
6 burpee box jumps (20/24 in)
then…
47 goblet squats (35/53 lb)
BEGINNER
For time with a partner:
Run 1,200 m
then…
10 rounds of:
8 hanging knee raises
6 burpee box jumps (12 in)
then…
47 goblet squats (18/26 lb)
– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.
COOL DOWN
1:00 seated pike stretch
1:00 seated straddle stretch
1:00 cobra stretch