CrossFit Montgomery – CF L2 & L3
Warm-up
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Olympic Warmup (Clean)
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Cleans
– 5 Front Squats
– 5 Squat Drops
– 5 Squat Cleans
– 1:00 Lunges
– 1:00 Pushups
– 1:00 Situps
Level Two
L2 A: Metcon (AMRAP – Rounds)
EMOM – 20:00
– Odd: 12 Air Squats
– Even: 3 Strict Presses
RxPlus:
– 15 Air Squats
Level Three
L3 A: Metcon (AMRAP – Rounds)
EMOM – 20:00
– Odd: 15 Wall Balls (20#/14# @ 10’/9′)
– Even: 3 Clean & Jerk (135#/95#)
Finisher
Metcon (No Measure)
3:00
– RKC Plank
Note: RKC plank is a whole body contraction. Rest as needed, but do as much as you can during the three minutes.