CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
200-meter run
10 alternating Spiderman stretches
10 alternating plank reach-throughs
10 alternating single-leg V-ups
10 bear crawl steps
10 scap pull-ups
SKILL WORK
WALL WALK | 6:00
:30 shoulder taps Rigid body position.
:30 shoulder taps in pike Legs straight and hips stacked close to shoulders.
:30 partial wall walks Arms press into the ground hard.
1:00 wall walks or inchworms
On a 10:00 clock:
Freestanding handstand practice
SPECIFIC WARMUP
TOES-TO-BAR | 8:00
Setup
Kip swings
2 kip swings + 2 knees above hips
2 kip swings + 2 knees-to-armpits
2 kip swings + 2 knees-to-armpits + 1 toe-to-bar
Toes-to-bar
WORKOUT PREP
2 rounds:
3 toes-to-bars
2 wall walks
– Use workout variations.
– Practice quick transitions from one movement to the next.
METCON
Metcon (AMRAP – Reps)
RX
AMRAP 10:
3-6-9-12… etc.
Toes-to-bars
1-2-3-4… etc.
Wall walks
INTERMEDIATE
AMRAP 10:
2-4-6-8-10-12… etc.
Toes-to-bars
1-1-2-2-3-3.. etc.
Wall walks
BEGINNER
AMRAP 10:
3-6-9-12… etc.
Hanging knee raises
1-2-3-4… etc.
Inchworm + push-ups
COOL DOWN
1:00 banded shoulder stretch/arm