CrossFit Montgomery – CF L2 & L3
Warm-up
Two rounds:
– 200m Run
– 5 Lunges (each)
– 5 Plank Lunges (each)
– 5 Plank Samsons (each)
– :30 RKC Plank
90/90/90 Hip Stretch
– 2:00 each hip
Level Two
A: Front Squat (1/1/1/1/1 w/ 2:00 Rest)
L2 B: Metcon (AMRAP – Reps)
Six Rounds
– :30 Goblet Squat
– :30 Squat Thrusts
– :30 Pushups
– :30 Situps
– :30 Rest
Score:
– Lowest rep round. A round is the sum of reps at all four stations. Six rounds total.
Level Three
L3 A: Back Squat (2RM – 15:00)
L3 B: Metcon (AMRAP – Reps)
Six Rounds
– :30 Wall Ball (20#/14# @ 10’/9′)
– :30 Pullup
– :30 Burpee Pullup
– :30 Burpee
– :30 Rest
Score:
– Lowest rep round. A round is the sum of reps at all four stations. Six rounds total.