CrossFit Montgomery – CF
GENERAL WARMUP
LINE DRILL WARM-UP | 10:00
1 set:
200-meter jog
50 feet of each:
Walk on toes
Walk on heels
Bunny hop
High knees
Butt kickers
Lateral shuffle/direction
Karaoke/direction
High knee skipping
Walking lunge
Broad jump
Burpee broad jump
1 set:
:30 calf stretch/leg
SPECIFIC WARMUP
RUNNING DRILLS | 8:00
2 x :20 figure-4 hold/leg
2 x 10 foot pulls/leg
2 x 5 running pulls in place/leg
10-20 changes in support
2 x 25-ft hops forward
WORKOUT PREP | 4:00
3 sets:
200-meter run
– Rest :30 between sets.
WORKOUT
3200m RUN (Time)
SKILL WORK
Accumulate:
1:00 plank hold (forearms)
1:00 right-sided plank hold
1:00 left-sided plank hold
COOL DOWN
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot