CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
200-meter run, slow
10 leg swings/leg
10 lateral leg swings/leg
10 alternating lunges
10 hamstring scoops/leg
10 alternating Cossack squats
10 hamstring kick-ups/leg
200-meter run, moderate pace
1 set:
5 plate calf raises
10 alternating plate toe taps
10 alternating plate step-ups
5 step-ups + squat landing
5 plate jumps + step down
5 plate jumps + squat landing
5 plate jumps + slow rebound
400m Run (Time)
Max Effort 400m Run
RUN TEST | 3:00
1 set:
400-meter run
SPECIFIC WARMUP
BOX JUMP | 8:00
3 box jumps
3 box jumps
3 box jumps
EMOM 3:
3 box jumps
– Increase box height with each minute.
MINI ROUND
5 box jumps (highest height)
200-meter run (fast pace)
5 box jumps (middle height)
WORKOUT
Metcon (Time)
RX
For time:
15 box jumps (30 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run
INTERMEDIATE
For time:
15 box jumps (24 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run
BEGINNER
For time:
10 box step-ups (20 in)
200-m run
12 box step-ups (20 in)
200-m run
15 box step-ups (20 in)
200-m run
COOL DOWN
CORE WORK | 5:00
8 sets:
:20 hollow hold
:10 rest
RECOVERY | 7:00
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot