CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
:30 single-unders
:30 plank shoulder taps
10 ring rows
10 air squats
– Hold the bottom of each air squat for :02.
SPECIFIC WARMUP
HANDSTAND WALK | 7:00
10 pike shoulder taps
:20 handstand hold
10 handstand shoulder taps
3:00 handstand walk practice
DUMBBELL SQUATS | 4:00
5 dumbbell goblet squats
5 double-dumbbell front squats
5 double-dumbbell front squats
DOUBLE-UNDERS | 3:00
:20 power singles
:20 single-single-double
:20 double-unders
PULL-UPS | 3:00
10 scap pull-ups
1-3 strict pull-ups
1-3 strict pull-ups
MINI ROUND
8 double-dumbbell front squats
20 double-unders
3 strict pull-ups
25-ft handstand walk
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 20:
15 double-DB front squats (35/50 lb)
50 double-unders
12 strict pull-ups
50-ft handstand walk
– 5 ft of handstand walking = 1 rep.
INTERMEDIATE
AMRAP 20:
15 double-DB front squats (20/35 lb)
30 double-unders
8 banded strict pull-ups
30 handstand shoulder taps
BEGINNER
AMRAP 20:
10 double-DB front squats (10/15 lb)
30 single-unders
8 ring rows
30 pike shoulder taps
– 2 shoulder taps = 1 rep.
COOL DOWN
Accumulate:
1:00 saddle stretch
1:00 child’s pose stretch