CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
:30 unweighted good mornings
5-10 single-leg toe touches/leg
5 elbow-to-instep/leg
5-10 step back lunges/leg
3 sets:
:30 row (easy pace)
:20 row (moderate pace)
:10 row (fast pace)
SPECIFIC WARMUP
DEADLIFT | 8:00
Hands outside shoulder width
Feet between hips and shoulder-width
Shoulders slightly in front of the bar
Neutral spine
Weight in the heels
SKILL WORK
Deadlift (5 Rep)
On a 10:00 clock:
Build to a heavy 5-rep deadlift
MINI ROUND
2 sets:
:30 row for calories
5 deadlifts
– Rest 1:00 between sets.
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:
15-calorie row
10 deadlifts (125/185 lb)
INTERMEDIATE
AMRAP 10:
15-calorie row
10 deadlifts (95/135 lb)
BEGINNER
AMRAP 10:
10-calorie row
10 deadlifts (55/75 lb)
COOL DOWN
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side