CrossFit Montgomery – CF
Warm-up
Slow 200m Jog
20 Tib Raises
20 Calf Raises
Faster 200m jog
20 KB RDLs
20 Russian KB Swings
Hard 200m Run (wear vest if planning to for workout)
Conditioning
Metcon (3 Rounds for time)
Each interval for time:
Run 2 Miles
Rest 2:00
Run 2 Miles
Rx +: Wear a vest (20/14lbs)
Rx: Wear a vest for the first 2 mile interval
Scaled: No vest – aim to remaining jogging for all 4 miles
Enter three (3) times:
1) your time for your first 2 mile interval
2) 2:00
3) your time for your second 2 mile interval