CrossFit Montgomery – CF
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