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Workouts

240710

CrossFit Montgomery – CF

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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

Categories
Workouts

240710

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN