Day: December 13, 2023

Categories
Workouts

231213

CrossFit Montgomery – CF

GENERAL WARMUP

DYNAMIC WARM-UP | 5:00

1 set:

10 arm swings across

10 arm swings overhead

10 torso twists

20 alternating hamstring scoops

20 high knees

20 butt kickers

:30 jumping jacks

:30 up-downs

:30 burpees

SPECIFIC WARMUP

RUNNING DRILLS | 12:00

1 set:

200-meter run, slow

:30 alternating hamstring scoops

3 sets:

:30 running position drill per leg

:30 lean and pull drill

:30 running falling drill

100-meter run

– Practice maintaining a figure-4 body position on each run.

1 set:

200-meter run, faster

MINI ROUND

2 rounds:

6 burpees

200-meter run

WORKOUT

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Metcon (Time)

RX

50-40-30-20-10:

Burpees

– Run 400 meters after each set of burpees.

INTERMEDIATE

Same as RX’d

BEGINNER

25-20-15-10-5:

Burpees

– Run 200 meters after each set of burpees.

COOL DOWN

1 set:

1:30 couch stretch/side