CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
:20 Superman hold
:20 hollow hold
:20 kettlebell deadlifts
1 wall walk
1 set:
:20 Superman hold
:20 hollow rocks
:20 Russian kettlebell swings
1 wall walk
1 set:
:20 kip swings
:20 kettlebell swings
1 wall walk
SPECIFIC WARMUP
HANDSTAND PUSH-UP
:10-:20 handstand hold
2 handstand push-up negatives
:10-:20 headstand hold
1:00 handstand push-ups
1-2 sets of 2-4 reps practicing balancing in the headstand for :01 before kipping.
MUSCLE-UP | 12:00
:10 ring support hold
3 ring dips
5 false grip ring rows
5 muscle-up transitions
EMOM 5:
1-2 muscle-ups or low-ring transitions
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
INTERMEDIATE
AMRAP 20:
2 low-ring transitions
4 pike handstand push-up from a box
8 KB swings (35/53 lb)
BEGINNER
AMRAP 8:
150-m row
2 low-ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)
Rest 4:00
AMRAP 8:
150-m row
2 low-ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)
COOL DOWN
1:00 banded shoulder stretch/arm