CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
2x: Warmup #3 (No Measure)
– 10 Overhead Squats
– 10 Burpees
Note: Use an empty barbell
Mobility
– Hips
Level Two
L2 A: Back Squat (3/3/3/3/3)
L2 B: Weighted Step-ups (5/5/5 w/ 2:00 Rest)
L2 C: Metcon (AMRAP – Rounds and Reps)
Ladder – 7:00
– One Arm KB Swing Right and Left (20kg/12kg)
– Squat Thrust
Level Three
L3 A: Back Squat (5/3/1+ w/ 67%/76%/85%)
Rest: 2:00
L3 B: Weighted Step-ups (5/5/5 w/ 2:00 Rest)
L3 C: Metcon (AMRAP – Rounds and Reps)
Ladder – 7:00
– KB Clean Right and Left (24kg/16kg)
– Burpee
Level Four
L4 A: Metcon (Weight)
EMOM – 12:00
– 2 Banded Box Squats w/ 70%
L4 B: Rear Leg Elevated Split Squat (8/8/8 @ 30X1 w/ 2:00 Rest)
Rear leg elevated split squat.
L4 C: Metcon (AMRAP – Rounds and Reps)
Ladder – 7:00
– KB Snatch Right and Left (24kg/16kg)
– Burpee