CrossFit Montgomery – CF
GENERAL WARMUP
2 sets:
:30 jumping jacks
:30 push-ups
:30 alternating single-leg toe touches
:30 feet elevated shoulder taps
– Rest :10 between sets.
SPECIFIC WARMUP
Handstand push-up | 6:00
10 pike push-ups (floor)
:20 handstand hold
:20 tripod hold
3-5 handstand push-ups
Deadlift | 6:00
10 deadlifts
10 deadlifts
10 deadlifts
Deadlift (3 X 7)
3 sets:
7 deadlifts
– Build to workout weight or slightly over.
MINI ROUND
7 deadlifts (workout weight)
3-5 handstand push-ups
– Use workout variations.
WORKOUT
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
intermediate
21-15-9
Deadlifts (125/185 lb)
12-9-6
Handstand push-ups
beginner
15-12-9
Deadlifts (55/75 lb)
Dumbbell shoulder press (15/20 lb)
COOL DOWN
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg