CrossFit Montgomery – CF
Warm-up
2:00 Roll/Mash bottom of foot
1:00 Calf Raises
1:00 Walking Lunges
-Then-
2 Rounds
50′ High Knees
100m Run
50′ Butt Kickers
100m Run
-Then-
Run 800m, speeding up after 400m
Conditioning
Metcon (AMRAP – Rounds and Reps)
RUNNING DAY
AMRAP 40 Minutes
Run 400m
Rest 2:1 (rest twice as long as the interval took, e.g., a 2:02 400m time = 4:04 rest)
Score is rounds plus meters