CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
400-meter run (easy pace)
25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
1 set:
200-meter run (moderate pace)
2 rounds:
10 sit-ups
10 alternating right/left plank shoulder taps to down dog
10 bootstrappers
200-meter run (fast/stride)
SPECIFIC WARMUP
WORKOUT PREP | 7:00
2 sets:
20 flutter kicks
50-meter dumbbell farmer carry
25-meter high knees
25-meter butt kickers
WORKOUT
Metcon (Time)
RX
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (35/50 lb) after each set of sit-ups.
INTERMEDIATE
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (20/35 lb) after each set of sit-ups.
BEGINNER
For time:
5-10-15-20
AbMat sit-ups
100-200-300-400
Run (meters)
– Perform a 50-m DB farmers carry (10/15 lb) after each set of sit-ups.
COOL DOWN
2 sets:
:30 double-forearm stretch
1:00 seated pike stretch