CrossFit Montgomery – CF
GENERAL WARMUP
10 jumping jacks
10 over-the-fences
10 jumping jacks
10 Kang squats
10 jumping jacks
10 push-ups
10 jumping jacks
10 burpees
Jump-rope warm-up | 6:00
:30 each of:
Single-unders
Single-under jog in place
Single-under jump front to back
Single-under jump side-to-side
Single-under left leg
Single-under right leg
Double-under attempts
SPECIFIC WARMUP
Wall-ball shot progression | 10:00
10 med-ball front squats
10 med-ball push presses
5 wall-ball shots, pause between reps
5 wall-ball shots, no pause
WORKOUT PREP
2 sets:
5 wall-ball shots
:30 double-unders
– Rest 1:00 between sets.
– Use workout variations.
WORKOUT
Metcon (AMRAP – Rounds and Reps)
rx
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (14/20 lb) (9/10 ft)
15 double-unders
– After each completed round, add 5 wall-ball shots and 15 double-unders.
intermediate
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (10/14 lb) (9/10 ft)
:15 double-under attempts
– After each completed round, add 5 wall-ball shots and :15 of double-under attempts.
beginner
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (10/14 lb) (8/9 ft)
15 single-unders
– After each completed round, add 5 wall-ball shots and 15 single-unders.
SKILL WORK
4 sets:
:20 Russian twist (with med-ball)
:10 rest
:20 flutter kicks
:10 rest
COOL DOWN
2 rounds:
:30 calf roll/side
:30 quad smash/side