CrossFit Montgomery – CF L2 & L3
Warm-up
Two rounds:
– 200m Run
– 5 Lunges (each)
– 5 Plank Lunges (each)
– 5 Plank Samsons (each)
– 5 High Box Jumps
– :30 RKC Plank
90/90/90 Hip Stretch
– 2:00 each hip
Level Two
L2 A: Back Squat (5/4/3/2/1 w/ 2:00 Rest)
L2 B: Weighted Ring Dip (3/3/3/3/3 w/ 2:00 Rest)
Level Three
L3 A: Front Squat (1RM – 15:00)
L3 B: Weighted Ring Dip (3RM – 12:00)
Finisher
Cutoff: 8:30 (12 burpees a minute pace)
Scale: 100 Squat Thrusts
C: 100 Burpees (Time)
For Time:
– 100 Burpees