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240417

CrossFit Montgomery – CF

GENERAL WARMUP

RUN WARM-UP | 3:00

1 set:

400-meter run

Suggested penalty movements:

20 mountain climbers

5 burpees

20 jumping jacks

10 air squats

DYNAMIC WARM-UP | 2:00

1 set:

5 elbow-to-instep/side

20 alternating shoo the turtles

SPECIFIC WARMUP

KETTLEBELL SWING | 6:00

10 kettlebell deadlifts

10 Russian kettlebell swings

5 kettlebell swings

8 kettlebell swings

SINGLE-KETTLEBELL FARMERS CARRY | 3:00

1 set:

50-meter single-kettlebell farmers carry

WORKOUT

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20:

400-m run

25 KB swings (53/70 lb)

200-m single-KB farmers carry

INTERMEDIATE

AMRAP 20:

400-m run

50 KB swings (35/53 lb)

200-m single-KB farmers carry

BEGINNER

AMRAP 20:

200-m run

30 KB swings (18/26 lb)

200-m single-KB farmers carry

COOL DOWN

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot