CrossFit Montgomery – CF
Warm-up
500m Row
-Then-
3 Rounds
10 Single Leg RDLs (Empty Bar)
5 Tempo Empty Bar Strict Press (3-Count Up & 3-Count Down)
-Then-
250m Row
Strength/Skill
1:30 T-Spine Stretch
-Then-
3 Wall Walks w/ :15 Pause at Top of Rep
-Then-
1-2 Kick Ups w/ Shoulder Taps
-Then-
EMOM 3 Minutes
5-25′ HS Walk
Conditioning
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups
Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)
21 deadlifts 115/80 lb
21 hand-release knee push-ups
15 deadlifts 115/80 lb
15 hand-release knee push-ups
9 deadlifts 115/80 lb
9 hand-release knee push-ups
21 deadlifts 155/105 lb
50-ft. bear crawl
15 deadlifts 155/105 lb
50-ft. bear crawl
9 deadlifts 155/105 lb
50-ft. bear crawl
Time cap: 9 minutes