CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Row
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Presses
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Level Two
L2 A: Metcon (Weight)
Five Rounds w/ 2:00 Rest
– 5 Supinated Grip Pullup Negatives
– 1:00 Handstand Hold
Tempo: 3 Second lower on pullup. Use box to get get back to the top if you cannot pullup.
L2 B: Metcon (AMRAP – Rounds and Reps)
EMOM Ladder – 12:00
– 1 to 12 Box Jumps w/ Step Down (24″/20″)
– 12 to 1 Pushups
Score: Completed rounds plus maximum reps of pushups on the last round.
Level Three
L3 A: Metcon (Weight)
Five Rounds w/ 2:00 Rest
– 5 Supinated Grip Pullup Negatives
– Max Handstand Hold
Tempo: 3 Second lower on pullup. Use box to get get back to the top if you cannot pullup.
L3 B: Metcon (AMRAP – Rounds and Reps)
EMOM Ladder – 12:00
– 1 to 12 Push Press (95#/65#)
– 12 to 1 Box Jumps w/ Step Down (24″/20″)
Score: Completed rounds + max reps of Box Jumps on the last round.
RxPlus:
– Push Press 115#/75#