CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
2:00 bike, row,, or jog
1 set:
:30 band pull-aparts
10 inch worm + push-up
10 ring rows
:15-:30 handstand hold
5-10 ring rows
10 push-ups
:30 band pull-aparts
– Rest :10 between movements.
SPECIFIC WARMUP
Handstand push-up | 8:00
Pike push-ups
Handstand hold
Handstand push-up negatives
Handstand push-ups, slow
Kipping handstand push-ups
Ring dip | 8:00
Jumping ring dip
Ring support hold
Bottom of ring hold
MINI ROUND
1 round:
3 handstand push-ups
3 ring dips
3 push-ups
– Use workout variations.
WORKOUT
JT (Time)
21-15-9
Hanstand Push-Ups
Ring Dips
Push-Ups
COOL DOWN
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side