CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
5 inchworms
10 banded pull-aparts
5 cobra stretch to down dog
10 banded pass-throughs
5 push-ups or hand-elevated push-ups
1 set:
500-meter row
SKILL WORK
On a 10:00 clock:
Handstand practice
Beginner: pike handstand holds
Intermediate: back-to-wall handstand holds, moving away from the wall as able
Advanced: practice freestanding handstands
– All athletes rest :30-1:00 between attempts.
SPECIFIC WARMUP
Ring dip | 9:00
Jumping ring dips
Ring support hold
Bottom of ring hold
Kipping ring dip practice
MINI ROUND
5 ring dips
20 pulls on the rower
WORKOUT
Metcon (Time)
RX
15 ring dips
1,000-m row
15 ring dips
750-m row
15 ring dips
500-m row
INTERMEDIATE
For time:
10 ring dips
1,000-m row
10 ring dips
750-m row
10 ring dips
500-m row
BEGINNER
10 box dips
700-m row
10 box dips
500-m row
10 box dips
300-m row
COOL DOWN
:45 doorway pec stretch/side
:45 lacrosse-ball chest/side