CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 jumping jacks
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
1 set
:30 mountain climbers
10 single-leg toe touches/leg
20 alternating reverse lunges
50-meter double-dumbbell farmers carry
1 set
:30 up-downs
10 unweighted good mornings
20 air squats
50-meter double-dumbbell farmers carry
SPECIFIC WARMUP
Squat clean | 8:00
Deadlifts
Deadlift + shrug
Muscle cleans
Front squats
Hang squat cleans
Squat cleans
SKILL WORK
Squat Clean (Every 2:00 for 5 sets:
2 squat cleans)
MINI ROUND
5 front squats
50-meter double-dumbbell farmers carry
WORKOUT
Metcon (Time)
rx
For time:
21 front squats (125/185 lb)
200-m double-DB farmers carry (35/50 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry
intermediate
21 front squats (95/135 lb)
200-m double-DB farmers carry (20/35 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry
beginner
15 front squats (35/45 lb)
100-m double-DB farmers carry (10/15 lb)
12 front squats
50-m double-DB farmers carry
9 front squats
50-m double-DB farmers carry
COOL DOWN
200-meter walk
:45 scorpion stretch/side