Categories
Workouts

WEEK 4, DAY 1

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)