Categories
Workouts

240415

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

Categories
Workouts

240415

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

40 alternating single-leg squats

INTERMEDIATE

5 rounds for time:

400-m run

20 alternating single-leg squats to target (20 in)

BEGINNER

5 rounds for time:

200-m run

20 air squats

COOL DOWN

1:00 foam roll quads

1:00 couch stretch/side