CrossFit Montgomery – CF
GENERAL WARMUP
2 rounds:
2:00 row or bike
10 arm swings across
10 alternating arm swings overhead
10 torso twists
10 inchworms
10 push-ups
SPECIFIC WARMUP
Double-unders | 9:00
Jump in place (no rope)
Single-unders
Single-under + high jumps
Single-under fast + single-under slow
Single-under + double-under
Burpee prep | 3:00
5 slow up-downs
:10 rest
5 fast up-downs
:10 rest
5 slow burpees
:10 rest
5 fast burpees
MINI ROUND
5 burpees
10-15 double-unders or single-unders
5 burpees
– Use workout variations.
WORKOUT
Metcon (Time)
rx
50 burpees
200 double-unders
50 burpees
intermediate
40 burpees
80 double-unders
40 burpees
beginner
25 burpees
100 single-unders
25 burpees
SKILL WORK
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
COOL DOWN
Accumulate:
1:00 lacrosse ball foot roll/foot