CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row or bike
2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg
SPECIFIC WARMUP
DOUBLE-UNDER | 6:00
Jump in place (no rope)
Single-under
Single-under + high jumps
Single-under fast + single-under slow
Single-under + double-under
WORKOUT PREP
2 sets:
:40 calories on the machine
:20 rest
:40 double-unders
:20 rest
– Use workout options.
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 12:
25/36 cal on any machine
72 double-unders
INTERMEDIATE
AMRAP 12:
20/28 cal on any machine
50 double-unders
BEGINNER
AMRAP 12:
12/17 cal on any machine
50 single-unders
SKILL WORK
4 sets:
10 good mornings
– Start light and build in load as quality mechanics allow.
COOL DOWN
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot