CrossFit Montgomery – CF
GENERAL WARMUP
1 round:
Each drill down 50-ft and back:
High knee karaoke
Knee to chest
Lunge with a torso twist
High knees
Butt kickers
Jog
SPECIFIC WARMUP
SINGLE-LEG SQUAT PROGRESSION (10)
Reverse lunge (Push the lunging knee out in line with the toe)
Long reverse lunge (Lean forward and push lunging knee out in-line with the toe)
Elevated reverse lunge (Standing on a stack of plates, lean forward and push the lunging knee out in line with the toe)
Single-leg squat to box (Sit back to a box with control, rest for a second, then lean forward and stand)
Heel hook squat (Keep the heel down and wrap the free leg behind the standing leg. Use hands to assist as needed)
MINI ROUND (5)
2 rounds for time with a partner:
100-m run
12 alternating single-leg squats
– Run together and 6 single-leg squats each.
WORKOUT
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Metcon (Time)
RX
5 rounds for time:
400-m run
20 alternating single-leg squats
INTERMEDIATE
5 rounds for time:
400-m run
15 alternating single-leg squats to target (20 in)
BEGINNER
5 rounds for time:
200-m run
20 air squats
TIME CAP = 20 Minutes
COOL DOWN
STRETCHING (3)
1 set:
1:00 foam roll quads
1:00 couch stretch/side