2018-03-09

CrossFit Montgomery – CF

Warm-up

2:00 Light Row or Bike

2 Sets:

4 Spiderman and Reach each leg

8 Wall Squats

:20s of Single-Unders

2:00 Medium Row or Bike

2 Sets:

3 Inchworms

6 Single Arm Dumbbell Deadlifts, each side

:20s of Double-Unders

2 Complexes:

3 Scap Retractions

1-3 Strict Pull-Ups

3 Kip Swings

Steadily warm both the ring and bar muscle-ups

A: CF Open 18.3 (Time)

CF Open 18.3 (14 Minute Time Cap)
2 Rounds For Time:

100 Double-Unders

20 Overhead Squats (115/80)

100 Double-Unders

12 Ring Muscle-Ups

100 Double-Unders

20 Alternating Dumbbell Snatches (50/35)

100 Double-Unders

12 Bar Muscle-Ups

Scaled

2 rounds for time of:

100 single-unders

20 overhead squats (45/35)

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches (35/20)

100 single-unders

12 chin-over-bar pull-ups

Masters Men 60+

2 rounds for time of:

100 single-unders

20 overhead squats (45)

100 single-unders

12 jumping chest-to-bar pull-ups

100 single-unders

20 dumbbell snatches (20)

100 single-unders

12 jumping chest-to-bar pull-ups

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