CrossFit Montgomery – CF
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