CrossFit Montgomery – CF
GENERAL WARMUP
400-meter run (easy pace)
25 feet down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
200-meter run (moderate pace)
3 sets:
10 alternating scorpion stretches
10 alternating walking lunges
10 alternating shoo the turtles
400-meter run (fast/stride)
SPECIFIC WARMUP
LOAD UP
3 sets:
10 dumbbell front rack lunges
100-meter jog
METCON
Metcon (Time)
RX
800-m run
36 dumbbell front rack lunges (35/50 lb)
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
INTERMEDIATE
800-m run
36 dumbbell front rack lunges (20/35 lb)
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
BEGINNER
400-m run
24 dumbbell front rack lunges (10/15 lb)
400-m run
12 dumbbell front rack lunges
200-m run
6 dumbbell front rack lunges
200-m run
– Use two DBs.
COOL DOWN
200-meter walk
1:00 hamstring stretch/side