CrossFit Montgomery – CF L2 & L3
Warm-up
1 to 5 Reps:
– Band Pull Front
– Band Pull Overhead
– Band Pull Behind
– Pass Through
– Pushup
– Ring Row
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Level Two
L2 A: Shoulder Press (2/2/2/2/2)
L2 B: Metcon (AMRAP – Reps)
EMOM – 12:00
– Odd: 15 Russian KB Swings (32kg/24kg)
– Even: Max Unbroken Strict Pullups
Level Three
L3 A: Push Press (2/2/2/2/2 @ 12X1 w/ 2:00 Rest)
L3 B: Metcon (AMRAP – Reps)
EMOM – 12:00
– Odd: 15 HR Pushups
– Even: Max Unbroken OH KB Swings (24kg/16kg)
RxPlus
– 10 Ring Dips
– KB Swings (32kg/20kg)