CrossFit Montgomery – CF
GENERAL WARMUP
Each drill 25 feet down and back:
Jog
High knee karaoke
Knee to chest
Lunge with a torso twist
High knees
Butt kickers
SPECIFIC WARMUP
SINGLE-LEG SQUAT | 10:00
Reverse lunge
Long reverse lunge
Elevated reverse lunge
Single-leg squat to box
Heel hook squat
MINI ROUND
2 rounds for time:
100-meter run
6 alternating single-leg squats
WORKOUT
Metcon (Time)
RX
5 rounds for time:
400-m run
20 alternating single-leg squats
INTERMEDIATE
5 rounds for time:
400-m run
10 alternating single-leg squats to target (20 in)
BEGINNER
5 rounds for time:
200-m run
10 air squats
COOL DOWN
1:00 foam roll quads
1:00 couch stretch/side