CrossFit Montgomery – CF
GENERAL WARMUP
LINE DRILLS | 10:00
1 set:
200-meter run
50 ft of each:
Jog x 3
Skipping high knees
Lateral shuffle/direction
Toy soldiers (10 kicks then jog)
Samson lunges (10 lunges then jog)
Bunny hops (10 hops then jog)
Broad jumps (5 jumps then jog)
Burpee broad jumps (5 jumps then jog)
1 set:
200-meter run
SPECIFIC WARMUP
MEDICINE-BALL CARRY | 2:00
1 set:
50-meter med-ball jog
– Rest :15-:30.
50-meter med-ball run
SINGLE-KETTLEBELL CARRY | 3:00
1 set:
50-meter carry at the shoulder
– Rest :15-:30.
50-meter carry at the side
DOUBLE-KETTLEBELL CARRY | 3:00
1 set:
50-meter double-kettlebell carry, slow
– Rest :15-:30.
50-meter double-kettlebell carry, fast
WORKOUT
()
Metcon (Time)
RX
1,600-meter run
800-meter med-ball carry (14/20 lb)
400-meter single-KB carry (35/53 lb)
200-meter double-KB carry (35/53 lb)
INTERMEDIATE
1,600-meter run
800-meter med-ball carry (10/14 lb)
400-meter single-KB carry (20/35 lb)
200-meter double-KB carry (20/35 lb)
BEGINNER
800-meter run
400-meter med-ball carry (6/10 lb)
200-meter single-KB carry (10/15 lb)
100-meter double-KB carry (10/15 lb)
CAP 26
COOL DOWN
1 set:
200-meter walk
1:00 hamstring stretch/side