CrossFit Montgomery – CF
GENERAL WARMUP
200-meter run, slow
2 x :20 figure-4 hold/leg – Shoulders over hips, hips over heel, heel of the lifted leg in line with the knee.
10 foot pulls/leg – Pull the heel straight up towards the hips to the figure-4 position without changing body position.
10 running pulls in place/leg – Maintain rhythm and body position while pulling one heel up to the hip.
10 changes in support – Switch legs and hold the figure-4 without changing overall body position.
25-ft hops forward – Maintain a tall body position and only slightly lean forward to move.
1 set:
200-meter run, faster
Rest 1:00
200-meter run, 1-mile pace
SPECIFIC WARMUP
BENCH PRESS | 7:00
:20 setup hold
Bar path
Lowering the bar
Pressing the bar up
LOADING | 7:00
5 sets:
5 bench presses
WORKOUT
RX
From 0:00-10:00:
For time:
1,600-m run
10:00-20:00:
Build to a 5-rep-max bench press.
INTERMEDIATE
Same as Rx’d
BEGINNER
From 0:00-10:00:
For time:
800-m run
10:00-20:00:
Build to a 5-rep-max bench press.
1-Mile Run (Time)
Max Effort 1-Mile Run
Bench Press
COOL DOWN
Accumulate:
1:00 banded shoulder stretch/arm