CrossFit Montgomery – CF L2 & L3
Warm-up
– 200m Run
– 2:00 Jump Rope
PVC Pipe Mobility
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
1x: Warmup #3 (No Measure)
– 10 Overhead Squats
– 10 Burpees
Skill
10:00
– Split Jerk
Weightlifting
Shoulder Press (3-3-3-3-3 w/ 2:00 Rest)
WOD
Metcon (Time)
For time:
– 50 double unders
– 10 burpees
– 40 double unders
– 10 burpees
– 30 double unders
– 10 burpees
– 20 double unders
– 10 burpees
– 10 double unders
– 10 burpees
For time:
– 100 double unders
– 10 burpees
– 80 double unders
– 10 burpees
– 60 double unders
– 10 burpees
– 40 double unders
– 10 burpees
– 20 double unders
– 10 burpees