CrossFit Montgomery – CF
GENERAL WARMUP
200-meter run (moderate pace)
25-ft bear crawl
25-ft Samson lunges
25-ft Spiderman twist
25-ft Inchworm + push-up
25-ft crab walk (focus on maintaining high hips)
25-ft burpee broad jump
25-ft high knees
25-ft butt kickers
200-meter run (fast/stride)
SPECIFIC WARMUP
HANDSTAND PUSH-UP | 8:00
5 pike push-ups
:30 handstand hold
5 handstand push-up negatives
:30 tripod hold
5 jumping squats
2:00 kipping handstand push-up practice
PUSH PRESS | 6:00
Setup
6 dip and holds
6 dip-drives, slow
6 dip-drives, fast
6 push presses
FRONT RACK LUNGE | 3:00
1 round:
8 unweighted alternating reverse lunges
8 empty barbell alternating reverse lunges
WORKOUT PREP
2 sets:
8 push presses
8 alternating front rack lunges
WORKOUT
Metcon (Time)
RX
5 rounds for time:
8 handstand push-ups
8 alternating front rack lunges (75/115 lb)
8 push presses (75/115 lb)
400-m run
INTERMEDIATE
5 rounds for time:
8 pike push-ups
8 alternating front rack lunges (65/95 lb)
8 push presses (65/95 lb)
400-m run
BEGINNER
5 rounds for time:
8 DB shoulder presses (20/35 lb)
8 alternating front rack lunges (35/45 lb)
8 push presses (35/45 lb)
300-m run
COOL DOWN
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot