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: Front Squat (5/4/3/2/1/1/1 w/ 2:00 Rest)
L2 B: Metcon (Time)
Five Rounds For Time:
– 12 Russian Swings (24kg/16kg)
– 10 Situps
– 8 Pushups
Rx Plus: 32kg/24kg
Level Three
L3 A: Back Squat (1RM – 15:00)
L3 B: Metcon (Time)
Five Rounds For Time
– 12 OH KB Swings (24kg/16kg)
– 10 Pushups
– 8 Toes To Bar
Rx Plus:
– KB Swing (32kg/20kg)
– Ring Dips