CrossFit Montgomery – CF L2 & L3
Warm-up
Two Rounds
– 200m Run
– 5 HR Pushups
– 5 Plank Lunges (each)
– 1:00 Piriformis Stretch
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Level Two
L2 A: Back Squat (5/5/5/5/5 w/ 2:00 Rest)
L2 B: Deadlift (3/3/3/3/3 w/ 2:00 Rest)
Level Three
L3 A: Back Squat (5/5/5+ @ 60%/67%/76% 1RM)
L3 B: Deadlift (1RM – 12:00)
Level Four
L4 A: Metcon (Weight)
EMOM – 12:00
– 2 Banded Box Squats @ 55% 1RM
L4 C: Deadlift (1RM – 12:00)
Finisher
D: 2:00 Watt Test (AMRAP – Reps)
2:00 Average Watt test on C2 Rower