CrossFit Montgomery – CF
Warm-up
1:00 Squat Hold
20 Leg swings (Front to back)
2:00 Calf Mash
20 Leg Swings (Side to side)
20 Cossack Squats
300m Run*
*Have athletes pay attention to their time on this run, use this run to calibrate their speed for the MetCon
Strength/Skill
Metcon (AMRAP – Rounds)
Rotating, in teams of 3 for 10 Minutes
3 Pause Sandbag Squats
*Pause is 1-second
If no Sandbags, use two KBs or DBs (70/53llbs) in front rack hold. This should allow enough time for 2-3 athletes to share a bag.
Conditioning
Metcon (AMRAP – Rounds)
Every 2 Minutes for 18 Minutes
300m Run
If you do not finish the run in 2:00 minutes, wait until the nex two minute interval