CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 200m Run
– 5 HR Pushups
– 5 Plank Lunges (each)
– 5 Lunges (each)
Level Two
L2 A: Metcon (Weight)
Four Rounds w/ 2:00 Rest
– 8 Split Squats @ 30X1 (each)
– 400m Run
L2 B: Metcon (Weight)
Four Rounds w/ 1:30 Rest
– 6 Single KB Row (each)
– 12 Knee Raises
L2 C: Metcon (AMRAP – Reps)
Five Rounds
– :30 Hollow Hold
– :30 HR Pushups
Level Three
L3 A: Metcon (Weight)
Four Rounds w/ 2:00 Rest
– 8 Split Squats @ 30X1 (each)
– 400m Run
Level Four
L3 B: Metcon (Weight)
Four Rounds w/ 1:30 Rest
– 6 Double KB Row (each)
– 6 Strict Toes to Bar
L3 C: Metcon (AMRAP – Reps)
Five Rounds
– :30 Hollow Rocks
– :30 HR Pushups
L4 A: Metcon (Weight)
Four Rounds w/ 2:00 Rest
– 8 Split Squats @ 30X1 (each)
– 400m Run
L4 B: Metcon (AMRAP – Reps)
Four Rounds w/ 1:30 Rest
– 6 Pendlay Rows
– 6 Strict Toes to Bar
L4 C: Metcon (AMRAP – Reps)
Five Rounds:
– :30 Weighted Plank Hold (45#/25#)
– :30 HR Pushups