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240606

CrossFit Montgomery – CF

GENERAL WARMUP

RUNNING + DYNAMIC WARM-UP | 6:00

1 set:

200-meter run

:10 jumping jacks

5 push-ups

:10 jumping jacks

10 air squats

:10 jumping jacks

5 push-ups

:10 jumping jacks

10 air squats

PIZZA DELIVERY GAME | 12:00

6 sets x :60 pizza delivery game

Perform :60 dynamic stretches between each set of the game:

Alternating elbow-to-insteps

Alternating single-leg V-ups

Push-ups to downward dog

Leg swings/side

SPECIFIC WARMUP

BURPEES TO A TARGET | 6:00

Hand and foot placement

Transition into next rep

Steady gaze

Fast cycling

WORKOUT PREP

1 set:

:30 burpees to a target

– Partner athletes up and have them take turns and count reps.

WORKOUT

Metcon (Time)

RX

For time:

100 burpees to a target

– Target 6 inches above reach.

SCORE:

TOTAL TIME

INTERMEDIATE

For time:

75 burpees to a target

– Target 6 inches above reach.

SCORE:

TOTAL TIME

BEGINNER

For time:

50 burpees to a target

– Target at the fingertips when arms are overhead.

COOL DOWN

1 set:

:30 figure-4 stretch/side

:30 seated pike stretch

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