CrossFit Montgomery – CF
Warm-up
400m Run/Machine
20 Spiderman Lunges
20 A-Frame Toe Touches
400m Run/Machine
Strength/Skill
After general warm up, perform:
2 Rounds (to determine pace)
400m Run
Rest 2:00
Conditioning
Metcon (Time)
Run:
30 Minutes
400m repeats with 1:1 rest
(score is average time per 400m)
Row:
10 Rounds
1:30 Row
Rest 1:30
(score is average pace for 500m)