CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Row
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Level Two
L2 A: Metcon (Weight)
EMOM – 10:00
– 3 Deadlift
– 5 Ring Rows
Score: Deadlift Weight
L2 B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 10:00
– Step Ups (each)
– Russian KB Swing (24kg/16kg)
RxPlus:
– KB Swing (32kg/24kg)
Level Three
L3 A: Metcon (Weight)
EMOM – 10:00
– 1 Snatch Grip Deadlift
– 5 Pullups
Score: Deadlift Weight
L3 B: Metcon (AMRAP – Rounds and Reps)
Ladder – 10:00
– Box Jump w/ Step Down (24kg/16kg)
– OH KB Swing (24kg/16kg)
RxPlus:
– KB Swing (32kg/20kg)