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Workouts

WEEK 9, DAY 3

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