CrossFit Montgomery – CF L2 & L3
Warm-up
Two rounds:
– 200m Run
– 5 Lunges (each)
– 5 Plank Lunges (each)
– 5 Plank Samsons (each)
90/90/90 Hip Stretch
– 2:00 each hip
Skill
8:00 – Front Rack Setup
Weightlifting
A: Front Squat (3/3/3/3/3 w/ 2:00 Rest)
Level Two
L2 B: Metcon (Time)
Six Rounds for Time
– 10 Air Squats
– 10 Squat Thrusts
– 200m Run
Level Three
L3 B: Metcon (Time)
Four Rounds For Time
– 5 Wall Ball Target Ladders (20#/14#)
– 10 Burpees
– 400m Run
Wall Ball Target Ladder:
– Hit the 8′ target once, the 9′ target once, the 10′ target once. Hitting all three equals one rep.