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240829

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

10 alternating Samson stretches

10 inch worms

10 alternating plank reach-throughs

10 alternating Cossack squats

10 hand-release push-ups

10 air squats

20 mountain climbers

20 high knees

20 butt kickers

1 set:

100-meter run (easy)

10 med-ball front squat

1 set:

100-meter run (moderate)

10 med-ball push presses

1 set:

100-meter run (fast)

10 wall-ball shots

SPECIFIC WARMUP

HANDSTAND PUSH-UP | 10:00

5 push-ups to down dog

10 shoulder taps in pike position

5 pike push-ups

:20 handstand hold against wall

5 handstand negatives

1:00 handstand push-up practice

WORKOUT PREP

2 sets:

5 up-downs

5 handstand push-ups

5 wall-ball shots

– Rest :30 between sets.

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15:

200-m run

10 handstand push-ups

15 wall-ball shots (14/20 lb) (9/10 ft)

INTERMEDIATE

AMRAP 15:

200-m run

5 pike handstand push-ups

10 wall-ball shots (14/20 lb) (9/10 ft)

BEGINNER

AMRAP 15:

200-m run

6 dumbbell push presses (15/20 lb)

9 wall-ball shots (10/14 lb) (8/9 ft)

COOL DOWN

Accumulate:

20 reach, roll and lift

1:00 couch stretch/side