CrossFit Montgomery – CF
GENERAL WARMUP
PARTNER ROWLING WARM-UP | 10:00
Teams of two: Athletes alternate work and rest.
Teams of three: One athlete rows, one athlete rests, and one athlete holds a plank. Athletes rotate after the rowing athlete gets off of the rower.
Each athlete will aim to row 100 meters three times.
On a 6:00 clock:
Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement (no more than 10 reps).
Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100-meter row.
Penalties by round:
Scap pull-ups or ring rows
Kip swings
Kipping pull-ups or butterfly pull-ups
SPECIFIC WARMUP
SINGLE-LEG SQUAT | 7:00
:20 reverse lunges
:20 reverse lunges with foot on plate
:30 single-leg squats to a box
:30 single-leg squats on a box
:30 single-leg squat attempts
HANDSTAND PUSH-UP | 7:00
:20 pike push-ups
:20 pike push-up or pike hold on box
:30 handstand hold
1:00-2:00 handstand push-up practice
BUILD-UP
1 round:
2 handstand push-ups or scaling option
4 single-leg squats or scaling option
8 pull-ups or scaling options
WORKOUT
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
INTERMEDIATE
AMRAP 20:
5 pike push-ups
10 alternating single-leg squats to a target
10 pull-ups
BEGINNER
AMRAP 20:
5 push-ups from the knees
10 reverse lunges
10 jumping pull-ups
– Rest :30 between rounds.
COOL DOWN
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts