CrossFit Montgomery – CF
Warm-up
Run 800m easy, then:
50m High Knees
50m Butt Kicks
20 Leg Swings (F/B)
3 Shuttle Runs (60% effort)
25 Tib Raises
25 Calf Raises
3 Shuttle Runs (70% effort)
20 Leg Swings (S/S)
3 Shuttle Runs (80-95% effort)
Conditioning
Metcon (6 Rounds for time)
Running Day
6 Rounds
300m Shuttle Run
REST 4:00
Score is time from each Shuttle Run.
Performed as 25m out and back 6 times.