Categories
Workouts

240814

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

3 sets:

30 jumping jacks

:10 Samson stretch/leg

5-10 ring rows or 1-5 strict pull-ups

5-10 push-ups from the knees or toes

10 alternating forward lunges, walking lunges, or jumping lunges

SPECIFIC WARMUP

Running | 5:00

:20 running position drill/leg

:20 pulling in place drill/leg

10 change in support drills

2 x running falling forward drill

Running practice | 5:00

EMOM 4:

100-meter run

Russian kettlebell swing | 5:00

10 kettlebell deadlifts

10 low kettlebell swings

5 Russian kettlebell swings

10 Russian kettlebell swings

MINI ROUND

10 Russian kettlebell swings

200-meter run

WORKOUT

Metcon (Time)

rx

5 rounds for time:

20 Russian KB swings (53/70 lb)

400-m run

intermediate

5 rounds for time:

20 Russian KB swings (35/53 lb)

400-m run

beginner

5 rounds for time:

10 Russian KB swings (18/26 lb)

200-m run

COOL DOWN

200-meter cooldown walk

1:00 foam roll t-spine

Categories
Workouts

240729

CrossFit Montgomery – CF

View Public Whiteboard

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

COOL DOWN