CrossFit Montgomery – CF
GENERAL WARMUP
4 sets:
:40 easy/moderate pace
:20 fast pace
– Row, ski, or bike. Perform straight through on one machine OR switch after 60 seconds of work.
2 sets:
:30 band pull-aparts
5 hand-release push-ups
5 ring rows
5 elbow-to-instep/leg
:30 unweighted good mornings
10 reverse lunges/leg
10 single-leg toe touches/leg
– Rest :10-:20 between movements.
SPECIFIC WARMUP
Single-leg squat | 8:00
8 reverse lunges
8 hook-behind-heel squats
6 single-leg squats to a target
6 single-leg squats
Kipping pull-up | 6:00
10 kip swings
5 kip swings + 3 kips
5 kipping pull-ups
MINI ROUND
1 set:
6 alternating single-leg squats
6 pull-ups
– Use workout variations.
WORKOUT
Metcon (Time)
rx
30-20-10 reps for time:
Single-leg squats
Pull-ups
intermediate
20-15-10 reps for time:
Single-leg squats
Pull-ups
beginner
20-15-10 reps for time:
Air squats
Jumping pull-ups
COOL DOWN
1:00 foam roll quadriceps/leg
1:00 foam roll lats/side