CrossFit Montgomery – CF L2 & L3
Warm-up
– 1:00 Rower
– 1:00 Jump Rope
– 10 Inch Worms
– 10 One Leg Deadlifts (each)
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Mobility
6:00 – Posterior Mobilization
While sitting on lacrosse ball
– 1:00 Contract/Relax (each leg)
– 1:00 Slow Roll (each leg)
– 1:00 Flossing (each leg)
Level Two
L2 A: Metcon (4 Rounds for reps)
Four Rounds w/ 2:00 Rest
AMRAP – 5:00
– 3 Ring Dips
– 10 Russian KB Swing (24kg/16kg)
– 40 Double Under
Level Three
L3 A: Metcon (4 Rounds for reps)
Four Rounds w/ 2:00 Rest
AMRAP – 5:00
– 3 Handstand Pushup
– 10 Russian KB Swing (32kg/24kg)
– 20 Double Under