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240807

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

:20 Superman hold

:20 hollow hold

:20 kettlebell deadlifts

1 wall walk

1 set:

:20 Superman hold

:20 hollow rocks

:20 Russian kettlebell swings

1 wall walk

1 set:

:20 kip swings

:20 kettlebell swings

1 wall walk

SPECIFIC WARMUP

HANDSTAND PUSH-UP

:10-:20 handstand hold

2 handstand push-up negatives

:10-:20 headstand hold

1:00 handstand push-ups

1-2 sets of 2-4 reps practicing balancing in the headstand for :01 before kipping.

MUSCLE-UP | 12:00

:10 ring support hold

3 ring dips

5 false grip ring rows

5 muscle-up transitions

EMOM 5:

1-2 muscle-ups or low-ring transitions

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
INTERMEDIATE

AMRAP 20:

2 low-ring transitions

4 pike handstand push-up from a box

8 KB swings (35/53 lb)

BEGINNER

AMRAP 8:

150-m row

2 low-ring transitions

4 hand-elevated push-ups

8 KB swings (18/26 lb)

Rest 4:00

AMRAP 8:

150-m row

2 low-ring transitions

4 hand-elevated push-ups

8 KB swings (18/26 lb)

COOL DOWN

1:00 banded shoulder stretch/arm

WORKOUT