CrossFit Montgomery – CF
Warm-up
Row 500 Meters
7 Plank Lunge w/ Reach
7 Walkouts
Row 250 Meters
5 Plank Lunge w/ Reach
5 Walkouts
Handstand Push-ups
AMRAP 2:00 Strict Handstand Push-ups
Rest 1:00
AMRAP 1:00 Strict Handstand Push-ups
Rest :30s
AMRAP :30s Strict Handstand Push-ups
*Athletes w/o Strict HSPUs should complete double dumbbell or kettlebell press to build strength.
Back Squat (8-6-4-2)
Build towards a heavy 2RM for today with minimal rest between sets
A: Metcon (AMRAP – Rounds and Reps)
3 Rounds (Rotating Stations)
Minutes 0-2: 75 Double Unders
Minutes 2-4: 20 Toes-to-Bar
Minutes 4-6: 30 Wallballs (20/14)