CrossFit Montgomery – CF
GENERAL WARMUP
PVC SWITCH WARM-UP GAME | 8:00
Object: ensure the PVCs do not fall as the athletes rotate.
SPECIFIC WARMUP
RUNNING WARM-UP | 8:00
3 rounds:
:20 in each position of the running position drill
3 rounds:
10 reps/side of the pulling drill
CARDIO MACHINE WARM-UP | 8:00
3 rounds:
10 calories
:20 rest
– Use machine of choice and pick up the pace each round.
WORKOUT
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Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:
7/10 calories on any machine
5 shuttle runs (25 ft)
INTERMEDIATE
Same as RX’d
BEGINNER
AMRAP 10:
5/7 calories on any machine
3 shuttle runs (25 ft)
– 1 shuttle run = 25 ft out + 25 ft back.
COOL DOWN
100-m cooldown walk
SKILL WORK
Metcon (Checkmark)
Accumulate:
100 hollow rocks
CAP 5 Minutes
STRETCHING
2 sets:
:30 cobra stretch
:30 alternating scorpion stretch