CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds:
– 1:00 Rower
– 1:00 Piriformis Stretch
– 5 Plank Lunges
– 3 Plank Samsons
– 10 Squat Steps
– 10 Overhead Squats
Note: Squat steps are like a duck walk but keep your heels down, knees out, chest up. Pause for a second on each step.
Level Two
L2 A: Metcon (Time)
Ten Rounds for Time:
– 3 Front Squats (115#/75#)
– 6 Mountain Climbers (each)
– 9 Air Squats
– 1 Minute Rest
RxPlus:
– Front Squats (135#/95#)
Level Three
L3 A: Metcon (Time)
Ten Rounds for Time:
– 4 Thrusters (115#/75#)
– 8 Burpees
– 12 Air Squats
– 1 Minute Rest
RxPlus:
– 4 Thrusters (155#/105#)