Categories
Workouts

2015-01-19

CrossFit Montgomery – CF L2 & L3

Warm-up

– 250m Row

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

Two Rounds:

– 10 KB Swings

– 5 Single KB Presses (each)

Olympic Warmup (Clean)

– 5 Down and Ups

– 5 Shrugs

– 5 Elbows

– 5 Front Squats

– 5 Squat Drops

– 5 Squat Cleans

Level Two

L2 A: Metcon (AMRAP – Reps)

EMOM – 10:00

– 12 Russian KB Swings

L2 B: Metcon (AMRAP – Reps)

EMOM – 8:00

– 6 Double KB Presses

L2 C: Metcon (AMRAP – Reps)

AMRAP – 3:00

– Rower for Calories

Level Three

L3 A: Metcon (Weight)

EMOM – 10:00

– 3 TnG Power Cleans

L3 B: Metcon (AMRAP – Reps)

EMOM – 8:00

– 3 HSPU

L3 C: Metcon (AMRAP – Reps)

AMRAP – 3:00

– Rower for Calories