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CrossFit Montgomery – CF

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200m jog

25m lunge with reach

25m high kicks

25m high knees

25m butt kicks

200m jog

25m bear crawl

25m burpee broad jump


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)


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

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