CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
1:00 row, bike, or ski
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
10 lying toes-to-bars
1 set:
1:00 row, bike, or ski
10 good mornings
10 hanging knee raises
1 set:
1:00 row, bike, or ski
20 mountain climbers
10 kipping knee raises
1 set:
1:00 row, bike, or ski
10 jumping squats
10 toes-to-bar reps or attempts
SPECIFIC WARMUP
POWER CLEAN | 6:00
6 clean deadlifts
6 muscle cleans
6 tall power cleans
6 hang power cleans
6 power cleans
SKILL WORK
Hang Power Clean (EMO 10M)
MINI ROUND
1 set:
3 power cleans
6 toes-to-bars
– Use workout load and variation.
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:
5 power cleans (135/205 lb)
10 toes-to-bars
INTERMEDIATE
AMRAP 10:
5 power cleans (105/155 lb)
10 toes-to-bars
BEGINNER
AMRAP 10:
5 power cleans (65/95 lb)
10 hanging knee raises
COOL DOWN
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg