Month: June 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

– 800m Jog

WOD

Metcon (AMRAP – Reps)

Ten Rounds

– :30 Single Unders

– :30 Rest

– :30 Situps

– :30 Rest

– :30 Ball Slam (30#/20#)

– :30 Rest
RxPlus:

– Double Unders

– Hollow Rock

– Ball Slam (40#/30#)

Mobility

6:00 – Calf Smashing

– Bone Saw

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 (3/3/3/3/3)

L2 B: Metcon (AMRAP – Reps)

EMOM – 12:00

– Odd: 15 KB Swings (32kg/24kg)

– Even: Max Unbroken Strict Pullups

Level Three

L3 A: Push Press (3/3/3/3/3 @ 12X1 w/ 2:00 Rest)

L3 B: Metcon (AMRAP – Reps)

EMOM – 12:00

– Odd: 5 Pullups

– Even: Max Unbroken Power Cleans (135#/85#)
RxPlus

– C2B Pullups

– Power Cleans (165#/115#)