CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
Course-loop jog
5 plate deadlifts
5 shoulder presses
5 plate good morning (at the chest)
5 plate good morning (on upper back)
:20 Samson stretch/side
SPECIFIC WARMUP
Plate carry | 2:00
1 round:
:10 suitcase hold, right
:10 suitcase hold, left
:10 shoulder hold, right
:10 shoulder hold, left
:10 head hold
:10 bear hold
– Prioritize a smooth transition between holds.
WORKOUT PREP
3 rounds:
50-ft plate carry
– 25 ft out and back.
– Change hold variety with each length.
WORKOUT
MY DIAMONDS ARE TOO TIGHT (AMRAP – Reps)
rx
On a 30:00 clock, complete as many
reps as possible of:
Plate carry (45/55 lb)
intermediate
On a 30:00 clock, complete as many
reps as possible of:
Plate carry (35/45 lb)
beginner
On a 30:00 clock, complete as many
reps as possible of:
Plate carry or medicine ball (10/15 lb)
– Rest for 2:00 before starting a new lap.
COOL DOWN
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot