CrossFit Montgomery – CF
Warm-up
Run 800m
50m High Knees
50m Butt Kicks
20 Leg Swings, Front/Back
400m Run
25 Tib Raises
25 Calf Raises
200m Run
20 Leg Swings, Side/Side
Conditioning
Metcon (3 Rounds for time)
RUNNING DAY
3 Rounds
Run 1 Mile
Rest 1:2 (rest half as long as the mile took you – e.g. an 8:00 mile = 4:00 rest)
Score is the time from each mile.
Scale distance if a mile will take longer than 10:00 at any point.
Pacing: Sustain with negative splits. This means each mile should be slightly faster than the previous.