CrossFit Montgomery – CF
Warm-up
400m Run (easy)
-Then-
50m High Knees
50m Butt Kicks
10 Leg Swings (Front / Back)
300m Run (harder)
25 Tibialis Raises
25 Calf Raises
200m Run (harder)
10 Leg Swings (Side / Side)
2 100m Runs (80-95% effort)
Strength/Skill
Every :30 for 8 Minutes (16 reps)
1 Snatch Pull AHAP
-Then-
Every :30 for 8 Minutes (16 reps)
1 Power Snatch AHAP
Power Snatch
Conditioning
Metcon (AMRAP – Reps)
AMRAP 3 Minutes
300m Run
Max Rep Hang Power Snatches (135/95lbs)