CrossFit Montgomery – CF L2 & L3
Warm-up
Two Rounds
– 200m Run
– 25m High Kick
– 25m Lunge
Then
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Mobility
Foam Roller – 8:00
– Hamstrings
– IT Band
– Glutes
Level Two
L2 A: Back Squat (5/5/5/5/5 w/ 2:00 Rest)
Level Three
L3 A: Back Squat (5/5/5+ w/ 60/67/76%)
Rest: 2:00
Level Four
L4 A: Metcon (Weight)
EMOM x 12:
– 2 Box Squats w/ 60% and 3″ black bands
Finisher
L2 B: Metcon (Time)
Eight Rounds for Time:
– 100m Sprint
– 100m Walk