CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
:40 lateral hops over the DB
:10 rest
:30 alternating shoulder taps
:10 rest
:20 hollow rocks
:10 rest
SPECIFIC WARMUP
T2B (1-2 Minutes at each):
Position on the pull-up bar (Grip and active hang on the bar)
Kip swing (Fast transition between hollow and arch body positions)
2 kip swings + 2 knees above hips (Knees up in the hollow position)
2 kip swings + 2 knees-to-armpits (Aggressive press down in the back swing, lean back, and drive knees up)
2 kip swings + 2 knees-to-armpits + 1 toes-to-bar (Knees up and extend legs towards the bar)
Multiple toes-to-bar reps (Continue to press down in the backswing of each rep.
WALL WALK
:30 shoulder taps (Rigid body position)
:30 shoulder taps in pike (Legs straight and hips stacked close to shoulders
:30 partial wall walk (Arms press into the ground hard)
:30 wall walks (Big steps up and down the wall)
2 sets:
2 Wall Walks using chosen variation
WORKOUT
()
Metcon (Time)
RX
10 rounds for time:
9 toes-to-bars
3 wall walks
INTERMEDIATE
10 rounds for time:
6 toes-to-bars
2 wall walks
BEGINNER
10 rounds for time:
5 knees-above-hips
1 scaled wall walk
CAP 16 MINUTES
COOL DOWN
3 sets:
:30 band pull-aparts
:30 child’s pose stretch