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