CrossFit Montgomery – CF

View Public Whiteboard


400m jog

2 rounds:

7 kip swings

7 scap pulls

2 rounds:

7 hollow rocks

7 superman snaps

7 ring rows/pullups

7 push ups

2 rounds:

7 wall squats

7 squat jumps

400m jog


few reps of each movement as necessary to finish warming up


Tabata, but harder (4 Rounds for reps)

Tabata = 8 rounds of :20 work/:10 seconds rest

4 Tabatas with a 2:00 rest between the different movements

Tabata 1

Tabata rx: Chest to bar; rx+: Bar Muscle Up

Tabata 2

Tabata Box Jumps (24/20)

Tabata 3

Tabata Ring Dips

Tabata 4

Tabata Wall Balls (20/14)

for rx+ you must do bmu

score is total reps per each movement as a “round”


should have some extra time today for mobility

focus on shoulder and hip

suggested movements:

lacrosse ball around shoulder blades/in traps

couch stretch (big time)

banded hamstring

banded shoulder

other suggestions: talk to your coach

Leave a Reply

Your email address will not be published. Required fields are marked *