CrossFit Montgomery – CF
GENERAL WARMUP
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
Carioca
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
Every 4:00 for 5 sets:
400-m run
– Score is slowest effort.
– Rest with the remaining time.
intermediate
Same as Rx’d
beginner
Every 4:00 for 5 sets:
200-m run
– Score is slowest effort.
– Rest with the remaining time.
SKILL WORK
Metcon (Weight)
200m goblet carry
COOL DOWN
:30 foam roll calves/side
:30 foam roll quads/side