240624

CrossFit Montgomery – CF

GENERAL WARMUP

200-meter jog

10 slow calf raises

:20 single-unders

:20 Samson stretch/leg

:20 single-unders

:20 Cossack squat stretch/leg

SPECIFIC WARMUP

RUNNING PREP | 10:00

1 set:

200-meter run, slow

:30 alternating hamstring scoops

3 sets:

:30 running position drill per leg

:30 lean and pull drill

:30 running falling drill

100-meter run

1 set:

400-meter run, workout pace

DOUBLE-UNDER | 5:00

Jump in place (no rope)

Single-unders

Single-under + high jumps

Single-under fast + single-under slow

Single-under + double-under

WORKOUT

Metcon (Time)

RX

4 rounds for time:

800-m run

75 double-unders

BEGINNER

3 rounds for time:

600-m run

25 single-unders

SKILL WORK

On a 3:00 clock:

1:00 V-ups

1:00 tuck-ups

1:00 hollow rocks

– No rest between movements.

COOL DOWN

2 sets:

:30 calf stretch/leg