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240603

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

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

150-ft handstand walk

SPECIFIC WARMUP

LUNGE AND SIT-UP REVIEW | 3:00

1 set:

6 alternating walking lunges

6 sit-ups

– Rest :30.

8 alternating walking lunges

8 sit-ups

MINI ROUND

1 set:

10 alternating walking lunges

1 wall walk

10 sit-ups

1 wall walk

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

COOL DOWN

2 sets:

1:00 foam roll upper back

1:00 foam roll quads

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