CrossFit Montgomery – CF
Warm-up
2:00 Ankle/Calf Mash (per side)
-Then-
3:00 Run
20 Lunge Steps
3:00 Machine
20 Banded Good Mornings
3:00 Run
Conditioning
Metcon (Distance)
Run for 6 Minutes
Rest 2:00
Run for 12 Minutes
Rest 2:00
Run for 18 Minutes
Goal is that your 6:00 run sets your pace for the 12 and 18 minute windows. You should cover 2x as much distance in your 12 minute window as in your 6, and 3x as much distance in your 18.