CrossFit Montgomery – CF
Warm-up
400m Run (Get faster every ~200m)
Then,
2:00 Mash Calves. Per side
20 Leg Swings per leg (front to back = 1)
50m Lateral Shuttle (25m in each direction)
25m Butt Kicks
25m High knees
Then
4 Rounds
100m flying sprint
rds 1 and 2: 75m to build to 25m sprint
rds 3 and 4: 50m to build to a 50m sprint
walk back to start
Conditioning
Metcon (Time)
Every 2 Minutes for 24 Minutes
Sprint 50m
Rest the remainder of the interval
The goal is for every round to be an all
out sprint.
score slowest round
Extra
Slow 25 Minute AMRAP
2:00 Forever Pace Bike, Jog, or Row
10 Spiderman Lunges
10 Plank Transitions
1 Perfect Set of Pull Ups or Chest to Bar Pull
Ups (10 rep cap)
Do not perform sloppy pull ups – the goal is to
mix in some gymnastics skill work into your
recovery day with the goal of moving
perfectly.