CrossFit Montgomery – CF L2 & L3
Warm-up
2:00 Jump Rope
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Level Two
Metcon (AMRAP – Rounds)
EMOM – 20:00
– Odd: 12 Air Squats
– Even: 6 Push Presses (95#/65#)
RxPlus:
– 15 Air Squats
– 6 Push Presses (115#/75#)
Level Three
Metcon (AMRAP – Rounds)
EMOM – 20:00
– Odd: 12 Wall Balls (20#/14# @ 10’/9′)
– Even: 6 Ring Dips
RxPlus:
– Odd: 15 Wall Balls (20#/14# @ 10’/9′)
Finisher
Metcon (No Measure)
3:00
– Hollow Holds
RxPlus:
– Hollow Rocks