CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
1:00 mountain climbers (slow)
10 leg swings/leg
10 lateral leg swings/leg
5 left-arm single-kettlebell shoulder press
5 left-arm single-kettlebell windmills
5 right-arm single-kettlebell shoulder press
5 right-arm single-kettlebell windmills
1 set:
1:00 mountain climbers (fast)
10 leg swings/leg
10 lateral leg swings/leg
5 left-arm single-kettlebell shoulder press
5 left-arm single-kettlebell windmills
5 right-arm single-kettlebell shoulder press
5 right-arm single-kettlebell windmills
SPECIFIC WARMUP
Double-kettlebell front-rack carry | 3:00
1 set:
50-meter double-kettlebell front-rack carry
– Use a light pair of kettlebells.
1 set:
50-meter double-kettlebell front-rack carry
– Use workout weight kettlebells.
Burpee to target | 4:00
3 burpees
3 burpees to a target (6 in)
3 burpees to a target (12 in)
MINI ROUND
1 set:
50-meter double-kettlebell front-rack carry
8 burpees to target (12 in)
– Use workout variations.
– If sharing equipment, partners each start on a different movement.
WORKOUT
Metcon (AMRAP – Rounds and Reps)
rx
AMRAP 15:
Double-KB front-rack carry (50 m) (16/24 kg)
10 burpees to target (12 in)
intermediate
AMRAP 15:
Double-KB front-rack carry (50 m) (12/16 kg)
10 burpees to target (6 in)
beginner
AMRAP 15:
Single-KB goblet carry (50 m) (8/12 kg)
10 burpees
SKILL WORK
Metcon (Checkmark)
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.
COOL DOWN
:30 figure-4 stretch/side
:30 seated pike stretch