CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Rower
– 25m Lunge
– 25m High Kicks
– 25m Side to Side Lunge
– 25m Burpee Broad Jump
Three Rounds
– 5 Inch Worms
– 5 Plank Lunges
– 5 Single Leg Glute Bridges (each)
Level Two
L2 A: Back Squat (5/5/5/5/5)
Tempo: 30X1
Rest: 2:00
L2 B: Metcon (Weight)
EMOM – 8:00
– 1 Deadlift
Note: Don’t add more than 10# each minute.
Level Three
L3 A: Back Squat (5/5/5+ @ 60%/67%/76%)
L3 B: Metcon (Weight)
EMOM – 8:00
– 1 Deadlift
Note: Don’t add more than 10# each minute.
Level Four
L4 A: Back Squat (EMOM – 12:00: 2 Box Squats w/ 60% to 65%)
Note:
– Vertical shin
– Wide Stance
– Bar Speed on Eccentric
Tempo: 4_X1
L4 B: Deadlift (EMOM – 8:00 w/ 85% 1RM Deadlift)
Finisher
800m Run (Time)
Max Effort 800m Run