Categories
Workouts

240416

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

10 ring rows OR 3-10 strict pull-ups

SPECIFIC WARMUP

SKILL WORK | 8:00

10 plank shoulder taps

10 pike shoulder taps

Handstand shoulder taps

Accumulate:

40 alternating shoulder taps

– Advanced: Wall-facing handstand shoulder taps

– Intermediate: Pike shoulder taps

– Beginner: Plank shoulder taps

TOES-TO-BAR | 7:00

:15 kip swings

5 kipping leg raises, hip-level

5 kipping leg raises, eye-level or toes-to-bar

5 kipping knee raises, hip level

5 toes-to-bars

MINI ROUND

1 set:

10 toes-to-bars

4 wall walks

WORKOUT

Metcon (Time)

RX

3 rounds for time with a partner:

40 toes-to-bars

12 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.

INTERMEDIATE

3 rounds for time with a partner:

24 knees-to-armpits

8 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.

BEGINNER

3 rounds for time with a partner:

24 hanging knee raises

8 inch worms

– One athlete works at a time. Athletes may alternate as they see fit.
Each partner must do atleast 2 reps

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/side

Categories
Workouts

240416

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

10 ring rows OR 3-10 strict pull-ups

SPECIFIC WARMUP

SKILL WORK | 8:00

10 plank shoulder taps

10 pike shoulder taps

Handstand shoulder taps

Accumulate:

40 alternating shoulder taps

– Advanced: Wall-facing handstand shoulder taps

– Intermediate: Pike shoulder taps

– Beginner: Plank shoulder taps

TOES-TO-BAR | 7:00

:15 kip swings

5 kipping leg raises, hip-level

5 kipping leg raises, eye-level or toes-to-bar

5 kipping knee raises, hip level

5 toes-to-bars

MINI ROUND

1 set:

10 toes-to-bars

4 wall walks

WORKOUT

Metcon (Time)

RX

3 rounds for time:

30 toes-to-bars

10 wall walks

INTERMEDIATE

3 rounds for time:

30 knees-to-armpits

8 wall walks

BEGINNER

3 rounds for time with a partner:

30 hanging knee raises

8 inch worms

COOL DOWN

Accumulate:

1:00 banded shoulder stretch/side