CrossFit Montgomery – CF
GENERAL WARMUP
The CrossFit warm-up | 10:00
1 set:
200-meter jog
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
SPECIFIC WARMUP
Handstand push-up | 10:00
5 push-ups to down dog
10 shoulder taps in pike position
5 piked push-ups
:20 handstand hold against wall
5 handstand negatives
1:00 strict handstand push-up practice
MINI ROUND
200-meter run
3-5 strict handstand push-ups or scaling option
WORKOUT
Metcon (Time)
rx
5 rounds for time:
200-m run
10 strict handstand push-ups
intermediate
5 rounds for time:
200-m run
10 pike push-ups
beginner
5 rounds for time:
200-m run
10 seated DB presses (15/25 lb)
SKILL WORK
3 sets:
3-10 GHD hip and back extensions
– Rest as needed.
COOL DOWN
1:00 lacrosse ball shoulder mash/side