CrossFit Montgomery – CF
Warm-up
5:00 Light to Moderate Intensity Bike or Row
-Then-
25′ High Knees
25′ Butt Kickers
400m Run
20 Leg Swings (F/B)
20 Leg Swings (S/S)
Metcon (AMRAP – Rounds and Reps)
RUNNING DAY
AMRAP 40 Minutes
Run 800m (2 laps around block)
Rest 4:00
Run 600m (1 lap around blcok + CFM 200m)
Rest 3:00
Run 400m (1 lap around block)
Rest 2:00
Score is rounds + meters
1 meter = 1 rep