CrossFit Montgomery – CF
Warm-up
Run 400m (easy pace)
-Then-
25m High Knees
25m Butt Kicks
25 Leg Swings (front/back)
300m Run
25 Tib Raises
25 Calf Raises
200m Run
20 Leg Swings (side/side)
100m Run
Conditioning
Metcon (Time)
Run 400m
Rest 1:00
Run 800m
Rest 1:00
Run 1 Mile
Rest 1:00
Run 800m
Rest 1:00
Run 400m
Run faster than PR 5K, but slower than mile PR