CrossFit Montgomery – CF
Warm-up
1:30 Shoulder Swimmers
-Then-
300m Run or any machine
10 Inchworm + Push Up
12 Burpees to a 6 Inch Target
:30s Handstand Hold
300m Run or any machine
Conditioning
Metcon (Time)
10 Rounds
-10 Burpees
-Rest :30
-Then-
10 Rounds
-20 Lunges
-Rest :30
-Then-
10 Rounds
-:30 Handstand Hold
-Rest :30
SCALING:
– Burpee: Reduce ROM using box/bench/couch/elevated service
– Lunges: Reduce reps per round to keep <1 Minute per round. Scale to Air Squats if lunges are too challenging and consider reducing reps to 10 per set.
– HS Hold: Substitute with a plank or Pike position hold if HS Holds aren’t sustainable.