CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:30 row (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
5 air squats, slow
1 set:
:30 row (moderate pace)
10 push-ups from the knees
:30 active bar hang
5 air squats, faster
1 set:
:30 row (fast pace)
10 single-arm dumbbell shoulder presses/arm
10 scap pull-ups
5 jumping air squats, slow
1 set:
:30 row (sprint pace)
:30 single-arm dumbbell overhead hold/arm
10 kip swings
5 jumping air squats, faster
SKILL WORK
EMOM 10:
Min. 1 | :20 plank shoulder taps
Min. 2 | :20 jump rope practice
– Athlete’s choice of jump rope skill.
SPECIFIC WARMUP
HANDSTAND PUSH-UP | 9:00
Pike push-ups
Handstand hold
Handstand push-up negatives
Tripod hold
Jumping squats
Kipping handstand push-ups
MINI ROUND
4-calorie row
4 handstand push-ups
– Use workout variations.
– Have athletes scaling reps do just 2 handstand push-ups.
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:
8/10-cal row
8 handstand push-ups
INTERMEDIATE
AMRAP 10:
8/10-cal row
4 handstand push-ups
BEGINNER
AMRAP 10:
5/7-cal row
4 DB shoulder presses (15/20 lb)
COOL DOWN
1:00 banded shoulder stretch/arm