CrossFit Montgomery – CF L2 & L3
Warm-up
– 100m Walk
– 100m Run
– 25m Lunge
– 25m High Kick
– 25m Side to Side Lunge
– 25m Duck Walk
Mobility
– 2:00 Thoracic on Foam Roller
– 2:00 Right Tricep on Barbell
– 2:00 Left Tricep on Barbell
Squat Warmup
– 5 Reps with barbell
– 4 Reps with barbell and 1 plate
– 3 Reps with barbell and 2 plates
Level Two
L2 A: Front Squat (5/5/5/5/5 w/ 2:00 Rest)
L2 B: Metcon (Time)
Five Rounds w/ 1:00 Rest
– 4 Push Presses (95#/65#)
– 8 Burpees
– 100m Sprint
– 100m Walk
RxPlus:
– Push Press (115#/75#)
Level Three
L3 A: Front Squat (1RM – 15:00)
L3 B: Metcon (Time)
Five Rounds w/ 1:00 Rest
– 4 Thrusters (115#/75#)
– 8 Burpees
– 100m Sprint
– 100m Walk
RxPlus:
– Thrusters (135#/95#)