Announcements
SATURDAY WORKOUT TIME CHANGED TO 9:00AM
CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
5 inchworms
10 push-ups
:20 hollow hold
SKILL WORK
1 set:
:20 pike handstand hold (box or floor)
:10 partial wall walk hold
:10 stomach-to-wall handstand hold
:10 back-to-wall handstand hold
EMOM 8:
:10-:20 handstand hold
– Beginner: pike handstand hold (box or floor).
– Intermediate: back or stomach-to-wall handstand hold.
– Advanced: freestanding handstand hold.
WORKOUT
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Metcon (AMRAP – Reps)
RX
AMRAP 7:
Max bar muscle-ups
– Perform 6 burpee box jumps (20/24 in) at the start of each minute including the start of the workout.
INTERMEDIATE
Max jumping bar muscle-ups
– Perform 4 burpee box jumps (20 in) at the start of each minute including the start of the workout.
BEGINNER
AMRAP 7:
Max jumping pull-ups
– Perform 4 burpee box step-ups (12 in) at the start of each minute including the start of the workout.
Score dose not include the box jumps or box step-ups
COOL DOWN
1 set:
1:00 child’s pose
1:00 alternating scorpion stretch