CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 7:00
1 set:
:20 superman hold
:20 hollow hold
:20 KB deadlifts
1 wall walk
1 set:
:20 superman hold
:20 hollow rocks
:20 Russian KB swings
1 wall walk
1 set:
:20 kip swings
:20 KB swings
1 wall walk
SPECIFIC WARMUP
HANDSTAND PUSH-UP | 6:00
:10-:20 handstand hold – Belly tight with hands pushing into the floor
2 handstand push-up negatives – Control the last 2 inches of the negative without plopping
:10-:20 headstand hold – Create a triangle with the hands and head to balance with or without the wall
1:00 handstand push-ups – 1-2 sets of 2-4 reps practicing balancing in the headstand for :01 before kipping
MUSCLE-UP | 12:00
:10 ring support hold – Arms locked out with rings pulled tight into the body
3 ring dips – Lower the shoulders beneath the elbows on every rep
5 false grip ring rows – Lift the hips and pull the rings to the sternum simultaneously to keep the body horizontal
5 muscle-up transitions – Pull to the sternum, hold for :01, then transition forward to the bottom of the dip
EMOM 5:
1-2 muscle-ups
()
WORKOUT
STRETCHING
Accumulate:
1:00 banded shoulder stretch/arm
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here