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CrossFit Montgomery – CF

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GENERAL WARMUP

Partner 1 | 1:00 on machine of choice, slow

Partner 2 | 1:00 on machine of choice, slow

10 leg swings/leg

10 alternating plank shoulder taps

10 lateral leg swings/leg

5 push-ups from the knees

10 arm swings

5 push-ups

10 alternating Cossack squats

5 burpees, slow

10 alternating lunges

5 burpees, fast

Partner 1 | 1:00 on machine of choice, moderate pace

Partner 2 | 1:00 on machine of choice, moderate pace

– During the 1:00 on machine, the non-working partner performs 1:00 alternating Samson stretch.

SPECIFIC WARMUP

Partner 1: 200 meters, fast

Partner 2: 200 meters, fast

Together: 5 burpees

WORKOUT

Metcon (Distance)

RX

On a 30:00 clock with a partner:

AAB for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 10 burpees together.

INTERMEDIATE

On a 30:00 clock with a partner:

AAB for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 7 burpees together.

BEGINNER

On a 30:00 clock with a partner:

AAB for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners perform 3 burpees together.
– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 10 burpees together.

COOL DOWN

:30 standing hamstring stretch/leg

:30 elevated pigeon stretch/side

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