240507

CrossFit Montgomery – CF

GENERAL WARMUP

25-ft down and back:

Shuttle run

High knees

Butt kicks

Broad jump

Spiderman stretch

High knees

Crab walk

SPECIFIC WARMUP

1 set:

200-meter run

METCON

Metcon (Time)

RX

4 rounds for time:

Run 800 m

– Rest 3:00 between rounds.

INTERMEDIATE

Same as Rx’d

BEGINNER

4 rounds for time:

Run 600 m

– Rest 3:00 between rounds.

SKILL WORK

Accumulate:

30 GHD back extensions

– Rest as needed.

COOL DOWN

2 sets:

:30 calf stretch/leg

:30 standing pike stretch