CrossFit Montgomery – CF
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