CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 12:00
1 set:
400-m run (easy pace)
25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
1 set:
200-m run (moderate pace)
SPECIFIC WARMUP
RUNNING WARM-UP | 18:00
3 rounds:
:20 in each position of the running position drill
3 rounds:
10 reps in each step of the falling forward drill
3 rounds:
10 reps/side of the pulling in place
3 rounds:
10 reps/side of the pulling drill
200-m run FAST/STRIDE
WORKOUT
()
400m Run (Time)
Max Effort 400m Run
SKILL WORK
SKILL WORK | 12:00
On a 10:00 clock
Ring muscle-up practice:
Ring support hold
Kneeling false grip ring rows
Kneeling muscle-up transitions
Low-ring practice
Kipping muscle-up practice
STRETCHING
STRETCHING | 2:00
1 set:
:30 seated pike stretch
:30 figure-4 stretch/side