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: Front Squat (5/5/5/5/5 @ 31X1 w/ 2:00 Rest)
L2 B: Metcon (Weight)
EMOM – 8:00
– 3 Push Press
Level Three
L3 A: Overhead Squat (3RM – 15:00)
L3 B: Metcon (Weight)
EMOM – 8:00
– 1.1.1 Push Press
Finisher
800m Run (Time)
Max Effort 800m Run