CrossFit Montgomery – CF
GENERAL WARMUP
RUNNING LINE DRILL WARM-UP | 8:00
1-2 rounds:
Hip rotations â out and around
Hip rotations â in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Karaoke
Skipping (forward/back/height/length)
Shuttle runs
SPECIFIC WARMUP
1 set:
200-meter run, slow
:30 alternating hamstring scoops
2 sets:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100-meter run
2 sets:
200-meter run
â Rest 1:00 between sets.
WORKOUT
Metcon (Time)
RX
3 rounds for time:
600-m run
Rest 1:00
400-m run
Rest 1:00
200-m run
Rest 1:00
INTERMEDIATE
Same as Rxâd
BEGINNER
3 rounds for time:
300-m run
Rest 1:00
200-m run
Rest 1:00
100-m run
Rest 1:00
Score = total time.
COOL DOWN
1:00 foam roll calves
1:00 standing pike stretch