CrossFit Montgomery – CF L2 & L3
Warm-up
– 200m Run
1 to 5 Reps:
– Plank Lunge (each)
– Plank Samson (each)
– Downward Dog & Cobra
– 200m Run
Squat Warmup
– 5 with barbell
– 4 with barbell and 1 plate
– 3 with barbell and 2 plates
Level Two
L2 A: Front Squat (3/3/3/3/3)
Tempo: 41X1
Rest: 2:00
L2 B: Metcon (Time)
Five Rounds
– 5 Pullups
– 5 Weighted Step Ups (each)
– 200m Run
Level Three
L3 A: Front Squat (3RM – 12:00)
L3 B: Metcon (Time)
Five Rounds:
– 10 Pullups
– 10 Jumping Lunges
– 200m Run