CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:20 cat cows
:20 bird dogs
:20 kettlebell deadlifts
5 x [2 shoulder taps + 1 push-up]
1 set:
:20 Superman hold
:20 hollow rocks
:20 Russian kettlebell swings
5 inchworms
1 set:
:20 kip swings
:20 kettlebell swings
5 inchworm + push-ups
SPECIFIC WARMUP
Handstand push-up | 6:00
:10-:20 handstand hold
2 handstand push-up negatives
:10-:20 headstand hold
1:00 handstand push-ups
Muscle-up | 12:00
:10 ring support hold
3 ring dips
5 false grip ring rows
5 muscle-up transitions
EMOM 5:
1-2 muscle-ups or low-ring transitions
WORKOUT
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
INTERMEDIATE
AMRAP 20:
2 kipping pull-ups
2 ring dips
4 pike handstand push-ups from a box
8 KB swings (35/53 lb)
BEGINNER
AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)
Rest 4:00
AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)
COOL DOWN
Accumulate:
1:00 banded shoulder stretch/arm