CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
:30 bike easy pace
:20 bike moderate pace
:10 bike fast pace
:10 rest
2 rounds:
10 band pull-aparts
10 plank shoulder taps
10 air squats
10 scap pull-ups
SPECIFIC WARMUP
SINGLE-LEG SQUAT | 6:00
6 reverse lunges
6 hook-behind-heel squats
6 single-leg squats to a target
6 single-leg squats
PULL-UP | 5:00
5 kip swings
3 kip swings + 3 kips
5 kipping pull-ups
PUSH-UP | 3:00
5 push-ups from the knees
5 tempo push-ups
5 push-ups
MINI ROUND
2 single-leg squats
4 pull-ups
6 push-ups
100-meter bike
– Use workout variations.
WORKOUT
Metcon (Time)
RX
4 rounds for time:
10 single-leg squats
20 pull-ups
30 push-ups
1000-m bike
INTERMEDIATE
4 rounds for time:
10 ankle-wrapped single-leg squats
15 pull-ups
20 push-ups
1000-m bike
BEGINNER
4 rounds for time:
10 reverse lunges
10 ring rows
10 push-ups, from the knees as needed
1000-m bike
COOL DOWN
Accumulate:
1:00 foam roll calves/side
1:00 foam roll lats/side
1:00 bent-arm pec stretch/side