CrossFit Montgomery – CF
GENERAL WARMUP
Dynamic warm-up | 6:00
1 set:
200-meter jog
AMRAP 4:
5 Kang squats
10 alternating hamstring scoop stretches
5 up-downs
10 alternating Cossack squats
SPECIFIC WARMUP
Set 1:
15 pulls on the rower (easy pace)
Set 2:
15 pulls on the rower (18-20 strokes-per-minute pace)
10 good mornings + jump
Set 3:
15 pulls on the rower (22-24 strokes-per-minute pace)
10 air squats
Set 4:
15 pulls on the rower (26-30+ strokes-per-minute pace)
10 jumping air squats
WORKOUT
Metcon (Time)
RX
3 rounds for time:
800-m run
1,000-m row
INTERMEDIATE
3 rounds for time:
600-m run
800-m row
BEGINNER
400-m run
500-m row
COOL DOWN
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot