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
â 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
â Run 400 meters after each set of burpees.
INTERMEDIATE
Same as RXâd
BEGINNER
25-20-15-10-5:
Burpees
â Run 200 meters after each set of burpees.
COOL DOWN
1 set:
1:30 couch stretch/side