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