CrossFit Montgomery – CF L2 & L3
Mobility
PVC Pipe Mobility
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
Thoracic:
– Foam roller and double lacrosse ball
1 to 5 Reps:
– Pushup
– Downward Dog to Cobra
– Situp
– Air Squat
– Ring Row
Skill
10:00
– Kipping Handstand Pushups
Level Two
L2 A: Push Jerk (3/3/3/3/3 w/ 2:00 Rest)
Level Three
L3 A: Split Jerk (1RM – 12:00: Split Jerk)
Finisher
Metcon (Time)
15-12-9 Reps For Time:
– Push Press (95#/65#)
– Burpees
RxPlus:
– Push Press (135#/85#)
– Burpees