CrossFit Montgomery – CF
Warm-up
2 Rounds
15 Band Pull Aparts
200m Run/400m Bike
10 Lunge + Reach
:30 Handstand Hold (may be free standing)
Strength/Skill
Option 1:
Death by Handstand Walk
Every :90 Until Failure
15ft. Handstand Walk*
*Add an extra 15ft each round
Must be done as 30ft shuttles (15/15)
*If Athletes fail a round before the time cap, they will rest a full :90 round before continuing. This may only be done once.
12 Minute Time Cap
Option 2:
Death by Handstand Walk
Every :90 for 12 Minutes
5-15ft. Handstand Walk*
*Add 5-10ft per round
*If Athletes fail a round before the time cap, they will rest a full :90 round before continuing. This may only be done once.
Option 3:
Every 2 Minutes on the Minute for 12 minutes
Max Handstand Walk/Handstand Shoulder Taps/Handstand Hold
*Athlete works for :60 and rest for at least :60 each round
Conditioning
7-11 (AMRAP – Rounds and Reps)
AMRAP 7 Minutes
7 Box Jump ATWO (24/20″)
11 SDLHP (95/65lbs)