CrossFit Montgomery – CF
GENERAL WARMUP
400-meter jog
:30 single-unders
10 alternating Spiderman stretch + reaches
10 plank hold to downward dog
10 up-downs (slow)
10 alternating Samson lunges
10 dead bugs
:30 single-single-double-unders (or attempts)
10 push-ups from the knees
10 alternating scorpion stretches
10 air squats
10 push-ups
10 sit-ups
:30 jump rope (workout variation)
200-meter run, faster
SPECIFIC WARMUP
Wall walk | 7:00
6-10 alternating plank shoulder taps
6-10 alternating feet-on-wall shoulder taps
2-3 partial wall walks
2-3 wall walks
SKILL WORK
Metcon (Checkmark)
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
WORKOUT PREP
20 double-unders
5 sit-ups
1 wall walk
– Use workout variations.
WORKOUT
Metcon (Time)
rx
For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks
intermediate
For time:
50 double-unders
30 sit-ups
3 wall walks
40 double-unders
25 sit-ups
3 wall walks
30 double-unders
20 sit-ups
2 wall walks
20 double-unders
15 sit-ups
2 wall walks
10 double-unders
10 sit-ups
1 wall walks
beginner
For time:
50 single-unders
10 sit-ups
3 inch-worms + push-ups from the knees
40 single-unders
10 sit-ups
3 inch-worms + push-ups from the knees
30 single-unders
10 sit-ups
2 inch-worms + push-ups from the knees
20 single-unders
10 sit-ups
2 inch-worms + push-ups from the knees
10 single-unders
10 sit-ups
1 inch-worms + push-ups from the knees
COOL DOWN
2:00 foam roll quads
:30 foam roll calf/side
:30 figure-4 glute foam roll/side