2020-01-08

Announcements

Sign up for the Whole Life Challenge! Check your email and CFM Athletes Page for links and more info!

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

200m jog

25m lunge with reach

25m high kicks

25m high knees

25m butt kicks

200m jog

25m bear crawl

25m burpee broad jump

Metcon

A: Metcon (Time)

For time:

5 rounds of 300m row

Rest between each 300m the same amount of time you rowed. Aim to stay at a consistent pace for each round.

B: Metcon (Time)

For time:

800m run

18 floor press (95/65)

18 box jumps (24/20; 30/24)

600m run

12 floor press (same weight)

12 box jumps (24/20; 30/24)

400m run

6 floor press (same weight)

6 box jumps (24/20; 30/24)

Accessory

use this time for mobility, core work, or working on a skill

Leave a Reply

Your email address will not be published. Required fields are marked *