CrossFit Montgomery – CF L2 & L3
Warm-up
– Tabata Row (8 x 20/10)
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Three Rounds
– 5 KB Clean and Presses (each)
– 5 Squat Thrusts
Level Two
L2 A: Shoulder Press (5 x 5 @ 75-80% 1RM Press)
L2 B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 5 Ring Rows
– 5 Goblet Squats (24kg/16kg)
– 10 Mountain Climbers (each)
Level Three
L3 A: Metcon (Weight)
Five Rounds w/ 3:00 Rest
– 1.1 Strict Press
– 2.2 Push Press
L3 B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 5 Ring Pushups
– 5 Overhead Squats (95#/65#)
– 5 Toes to Bar