CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Rower
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
Olympic Lifting Warmup (clean)
– 5 Down Ups
– 5 High Elbows
– 5 Muscle Cleans
– 5 Front Squats
– 5 Squat Drops
– 5 Squat Cleans
Two Rounds
– 5 Lunges (each)
– 10 Situps
– 10 Russian KB Swings
Level Two
L2 A: Metcon (AMRAP – Rounds and Reps)
EMOM – 20:00
– Odd: 10 Russian KB Swing (24kg/16kg)
– Even: 10 Mountain Climbers (each)
RxPlus:
– KB Swings (32kg/20kg)
Note: If you don’t complete a round workout becomes an AMRAP.
L2 B: Front Plank (AMRAP – 4:00)
Note: Hold as long as you can during the 4:00. Each second equals a rep.
Level Three
L3 A: Metcon (AMRAP – Rounds and Reps)
EMOM – 20:00
– Odd: 5 TnG Power Cleans (135#/95#)
– Even: 5 C2B Pullups
Note: If you don’t complete a round workout becomes an AMRAP.