CrossFit Montgomery – CF L2 & L3
Warm-up
– 200m Row
– 200m Run
– 5 Inch Worms
– 5 Plank Lunges
Tabata (20/10 x 8)
– Hollow to Superman
– Superman to Hollow
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Level Two
L2 A: Deadlift (5/5/5/5/5 w/ 2:00 Rest)
L2 B: Metcon (Time)
Six Rounds w/ 1:00 Rest
– 5 Goblet Squats
– 10 Russian Swings (32kg/24kg)
– 100m Run
– 100m Walk
Level Three
L3 A: Overhead Squat (2RM – 15:00)
L3: Metcon (Time)
Six Rounds w/ 1:00 Rest
– 5 Deadlifts (275#/175#)
– 10 Box Jumps (24″/20″)
– 100m Run
– 100m Walk