CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 row (easy pace)
:30 hollow hold
1 set:
:30 row (moderate pace)
10 hanging knee raises
1 set:
:30 row (fast pace)
10 knees-to-chest
1 set:
:30 row (fast pace)
10 toes-to-bars
SPECIFIC WARMUP
SNATCH + OVERHEAD SQUAT | 8:00
Setup
3 deadlifts to mid-thigh
3 deadlift-shrugs
3 power snatches
3 overhead-squat initiations
6 overhead squats
3 hang squat snatches
3 snatches
LOAD UP
3 sets:
1 snatch + 3 overhead squats
WORKOUT
Metcon (5 Rounds for time)
RX
2:00 at each station for 5 rounds:
A) :30 max-reps toes-to-bars
B) :30 max-reps overhead squats (95/135 lb)
C) :30 max-cal row
INTERMEDIATE
2:00 at each station for 5 rounds:
A) :30 max-reps toes-to-bars
B) :30 max-reps overhead squats (75/115 lb)
C) :30 max-cal row
BEGINNER
2:00 at each station for 5 rounds:
A) :30 max-reps hanging leg raises
B) :30 max-reps overhead squats (35/45 lb)
C) :30 max-cal row
COOL DOWN
:30 couch stretch/side
:30 hamstring stretch/side