CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
10 PVC pass-throughs
10 torso twists/direction
10 leg swings/leg
10 lateral leg swings/leg
200-meter run
1 set:
10 PVC pass-throughs
10 scap pull-ups
10 ring rows
10 scap push-ups
10 push-ups
200-meter run
SPECIFIC WARMUP
Bar muscle-up | 12:00
10 kip swings
3 kip swings + 3 kips
3-5 kipping pull-ups
3-5 chest-to-bar pull-ups
2 climbing pull-up drill
3:00 bar muscle-up practice
MINI ROUND
1 set:
200-meter run
3 pull-ups
2 chest-to-bar pull-ups
1 bar muscle-up
– Use workout variations.
WORKOUT
Metcon (Time)
rx
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
intermediate
Every 3:00 for 5 sets:
200-m run
5 pull-ups
3 chest-to-bar pull-ups
1 bar muscle-up
beginner
Every 3:00 for 5 sets:
200-m run
7 ring rows
5 jumping pull-ups
3 jumping chest-to-bar pull-ups
SKILL WORK
Metcon (Checkmark)
Accumulate:
50 hand-release push-ups
COOL DOWN
Accumulate:
1:00 banded shoulder stretch/arm