CrossFit Montgomery – CF
GENERAL WARMUP
1 set:
Partner 1: 200-meter run
Partner 2: 200-meter row
SPECIFIC WARMUP
WORKOUT PREP
5 burpees, slow
5 burpees, fast
8 alternating box step-ups
4 box jumps, slow
4 box jumps, fast
WORKOUT PREP
5 burpees, slow
5 burpees, fast
8 alternating box step-ups
4 box jumps, slow
4 box jumps, fast
WORKOUT
Metcon (Time)
RX
3 rounds for time:
400/500-m row
25 burpees
25 box jumps (20/24 in)
400-m run
INTERMEDIATE
3 rounds for time:
300/400-m row
20 burpees
20 box jumps (20/24 in)
400-m run
BEGINNER
3 rounds for time:
250/300-m row
15 burpees
15 box step-ups (16/20 in)
300-m run
COOL DOWN
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot