CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 10:00
2 sets:
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
WORKOUT PREP | 10:00
2 sets:
200-meter run
– Rest 2:00 between sets.
1 set:
200-meter run
10 burpees
WORKOUT
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Metcon (3 Rounds for reps)
RX
AMRAP 2:
200-meter run
AMRAP burpees
– Rest 2:00 –
AMRAP 4:
400-meter run
AMRAP burpees
– Rest 4:00 –
AMRAP 6:
800-meter run
AMRAP burpees
INTERMEDIATE
Same as RX’d
BEGINNER
AMRAP 2:
200-meter run
AMRAP burpees
– Rest 2:00 –
AMRAP 4:
400-meter run
AMRAP burpees
– Rest 4:00 –
AMRAP 6:
600-meter run
AMRAP burpees
Score is total Burpees in each AMRAP
COOL DOWN
STRETCHING | 7:00
Accumulate:
3:00 seated straddle stretch