CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
– 500m Row
Mobility
Foam Roll – 10:00
– Upper Back
– Lats
– Glutes
– IT Band
– Quads
WOD
Metcon (Time)
“Jumping Helen”
Three Rounds for Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Box Jumps (24″/20″)
RxPlus:
– Box Jumps (30″/24″)