CrossFit Montgomery – CF
Warm-up
2:00 Banded Glute Activation Steps
1:00 Alternating Spiderman Lunges
1:00 Inch Worms
-Then_
4 Rounds with a Partner
400m Row*
200m Run (together)
*Partner split evenly switching every 200m on the row
Conditioning
Metcon (Time)
With a Partner, 5 rounds of:
P1: 400m Run
P2: 500/450m Row
-Then-
P1: 500/450m Row
P2: 400m Run
Rest 2:00*
*2:00 Rest starts when slowest partner finishes their work.