CrossFit Montgomery – CF
GENERAL WARMUP
1 round:
2:00 row, bike, or ski
On a 6:00 clock:
20 jumping jacks
10 single-arm dumbbell presses/arm
10 scap pull-ups
5 burpees
SPECIFIC WARMUP
Chest-to-bar pull-up | 6:00
5 kip swings + 3 kips
5 kipping pull-ups
3 chest-to-bar pull-ups
3-6 chest-to-bar pull-ups
Handstand walk | 10:00
10 alternating pike shoulder taps
10 alternating handstand shoulder taps
10 wall-facing handstand shoulder taps
5:00 handstand walk practice
WORKOUT PREP
:30 of handstand walking or plank/pike shoulder taps
5 unbroken chest-to-bar pull-ups
– Use workout variations.
WORKOUT
Metcon (Time)
rx
5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (25 ft)
Score:
Total time
intermediate
5 rounds for time:
10 pull-ups
20 handstand shoulder taps
BEGINNER
5 rounds for time:
10 jumping pull-ups
5 inchworms
COOL DOWN
1 set:
200-meter recovery walk
2 sets:
1:00 foam roll upper back
:30 cat-cow
:30 standing pike stretch