Categories
Workouts

240509

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

200-meter run

10 alternating Spiderman stretches

10 alternating plank reach-throughs

10 alternating single-leg V-ups

10 bear crawl steps

10 scap pull-ups

SKILL WORK

WALL WALK | 6:00

:30 shoulder taps Rigid body position.

:30 shoulder taps in pike Legs straight and hips stacked close to shoulders.

:30 partial wall walks Arms press into the ground hard.

1:00 wall walks or inchworms

On a 10:00 clock:

Freestanding handstand practice

SPECIFIC WARMUP

TOES-TO-BAR | 8:00

Setup

Kip swings

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

2 kip swings + 2 knees-to-armpits + 1 toe-to-bar

Toes-to-bar

WORKOUT PREP

2 rounds:

3 toes-to-bars

2 wall walks

– Use workout variations.

– Practice quick transitions from one movement to the next.

METCON

Metcon (AMRAP – Reps)

RX

AMRAP 10:

3-6-9-12… etc.

Toes-to-bars

1-2-3-4… etc.

Wall walks

INTERMEDIATE

AMRAP 10:

2-4-6-8-10-12… etc.

Toes-to-bars

1-1-2-2-3-3.. etc.

Wall walks

BEGINNER

AMRAP 10:

3-6-9-12… etc.

Hanging knee raises

1-2-3-4… etc.

Inchworm + push-ups

COOL DOWN

1:00 banded shoulder stretch/arm