Categories
Workouts

240723

CrossFit Montgomery – CF

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GENERAL WARMUP

1 set:

:20 easy row

:20 moderate row

:20 hard row

10 unweighted good mornings

1 set:

:20 easy row

:20 moderate row

:20 hard row

10 inchworm + push-ups

1 set:

:20 easy row

:20 moderate row

:20 hard row

10 walking lunges

SPECIFIC WARMUP

RUNNING DRILLS | 8:00

2 x :20 figure-4 hold/leg

2 x 10 foot pulls/leg

2 x 5 running pulls in place/leg

10-20 changes in support

2 x 25-ft hops forward

BOX JUMP-OVERS | 5:00

6 alternating box step-ups

6 alternating box step up and overs

6 box jump-overs

WORKOUT PREP

2 rounds:

10 box jump-overs

5-calorie row

WORKOUT

Metcon (Time)

RX

100/70-calorie row

100 box jump-overs (20/24 in)

1,000-m run

INTERMEDIATE

75/55-calorie row

75 box jump-overs (20/24 in)

800-m run

BEGINNER

60/35-calorie row

50 box step overs (20/24 in)

800-m run

SKILL WORK

8 sets:

:20 double-unders

:10 rest

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

Categories
Workouts

240723

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

1 set:

:20 easy row

:20 moderate row

:20 hard row

10 unweighted good mornings

1 set:

:20 easy row

:20 moderate row

:20 hard row

10 inchworm + push-ups

1 set:

:20 easy row

:20 moderate row

:20 hard row

10 walking lunges

SPECIFIC WARMUP

RUNNING DRILLS | 8:00

2 x :20 figure-4 hold/leg

2 x 10 foot pulls/leg

2 x 5 running pulls in place/leg

10-20 changes in support

2 x 25-ft hops forward

BOX JUMP-OVERS | 5:00

6 alternating box step-ups

6 alternating box step up and overs

6 box jump-overs

WORKOUT PREP

2 rounds:

10 box jump-overs

5-calorie row

WORKOUT

Metcon (Time)

RX

100-calorie row

100 box jump-overs (20/24 in)

1,000-m run

INTERMEDIATE

75-calorie row

75 box jump-overs (20/24 in)

800-m run

BEGINNER

60-calorie row

50 box step overs (20/24 in)

800-m run

SKILL WORK

8 sets:

:20 double-unders

:10 rest

COOL DOWN

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

Categories
Workouts

240715

CrossFit Montgomery – CF

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GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN