CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Three Rounds
– 5 Ring Rows
– 5 Pushups
– 5 Plank Lunges
Skill
15:00
Muscle up progression
Level Two
L2 A: Metcon (AMRAP – Rounds and Reps)
Ladder – 8:00
– Push Press (75#/55#)
– Front Rack Lunge (each)
Level Three
L3 A: Metcon (AMRAP – Rounds and Reps)
Ladder – 8:00
– Push Press (115#/75#)
– Front Rack Lunge (each)