241010

CrossFit Montgomery – CF

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GENERAL WARMUP

RUNNING LINE DRILL WARM-UP | 8:00

1-2 rounds:

Hip rotations – out and around

Hip rotations – 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

– 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 Rx’d

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