CrossFit Montgomery – CF
200m Walk Increasing Pace
400m Jog – Slow
400m Jog – Increasing Pace every 100m
Roll out arches/Floss Ankles
20 Leg Swings per leg
A: Pull-ups (16 Banded Strict Pull Ups)
Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.
B: Push-ups (16 Reps)
Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 4 sets of 16 fast reps may add a deficit.
1-Mile Run (Time)
Max Effort 1-Mile Run