CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
Partner 1 | 1:00 row
Partner 2 | Alternating Spiderman stretch
– Switch after partner 1 finishes the row.
Med-ball toss warm-up | 10:00
1 set:
:30 back-to-back twist passes/direction
:45 granny tosses
:45 chest passes
:30 side tosses, right
:30 side tosses, left
:45 roll passes
:45 overhead throws
:45 squat throws
SPECIFIC WARMUP
Rowing warm-up | 7:00
3 sets per partner:
:10 row, moderate
:10 row, fast
:10 row, sprint
– Partners take turns working through sets.
– One partner rests while the other works.
Transition practice | 3:00
3 sets:
5/7-calorie row
– Both partners complete 3 sets with only one working at a time.
WORKOUT
Metcon (Calories)
rx
AMRAP 20 with a partner:
Row for calories
– Switch as needed.
intermediate
Same as Rx’d
beginner
Same as Rx’d
COOL DOWN
2 sets:
1:00 standing pike stretch
1:00 saddle stretch