CrossFit Montgomery – CF
GENERAL WARMUP
3 sets:
10 arm circles forward
10 arm circles backward
5 left-arm kettlebell presses
50-ft single-arm overhead kettlebell carry
5 right-arm kettlebell presses
50-ft single-arm overhead kettlebell carry
5 push-ups
1 wall walk
SPECIFIC WARMUP
BOX JUMP | 5:00
10 alternating step-ups
5 vertical jump + lands
5 box jumps, slow
5 box jumps
5 box jumps, fast
HANDSTAND PUSH-UP | 12:00
5 pike push-ups, floor
5 pike push-ups, box
1:00 headstand hold practice
3 handstand push-up negatives
1-3 kipping handstand push-ups
3-5 kipping handstand push-ups
MINI ROUND
1 set:
2 box jumps (20/24 in)
2 handstand push-ups
4 box jumps
4 handstand push-ups
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (20/24 in)
Handstand push-ups
INTERMEDIATE
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (20/24 in)
1-2-3-4… etc.
Handstand push-ups
BEGINNER
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (12/12 in)
DB shoulder presses
SKILL WORK
For completion:
50 KB shoulder presses
– Use the same load for all 50 reps.
COOL DOWN
1:00 banded shoulder stretch/arm