CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP 1 | 5:00
1 set:
10 arm swings across
10 arm swings overhead
10 torso twists/direction
10 arm circles forward
10 arm circles backward
10 unweighted good mornings
10 leg swings/leg
10 lateral leg swings/leg
10 Samson stretch lunges
10 alternating Cossack squats
DYNAMIC WARM-UP 2 | 7:00
EMOM 6:
Min. 1 | :20-:40 plank hold
Min. 2 | :20-:40 bottom-of-squat hold
Min. 3 | :40 burpees
SPECIFIC WARMUP
HANDSTAND WALK | 8:00
Plank shoulder taps
Wall walk
Handstand hold
Handstand shoulder taps
Handstand walk practice
SKILL WORK
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:
20 alternating walking lunges
2 wall walks
20 sit-ups
2 wall walks
INTERMEDIATE
AMRAP 10:
20 alternating walking lunges
1 wall walks
20 sit-ups
1 wall walks
BEGINNER
AMRAP 10:
20 alternating walking lunges
4 inchworms + push-up from the knees
20 sit-ups
4 inchworms + push-up from the knees