CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
– 500m Rower
PVC Pipe Warmup
– 10 Pass Through
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Five Each Leg Alternating
– :10 Lunge Instep Stretch
– :10 Samson Stretch
– :10 PIriformis Stretch
Skill
Handstand Drills – 15:00
– Handstand Hold
– Wall Walks
– Handstand Negatives
WOD
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit Games Open 16.4 Masters 55+ (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#