CrossFit Montgomery – CF L2 & L3
Warm-up
– 100 Jump Rope
– 10 Band Pulls Front
– 5 Ring Rows
– 10 Band Pulls Overhead
– 5 Ring Rows
– 10 Band Pulls Behind
– 5 Ring Rows
– 10 Pass Throughs
– 5 Rings Rows
– 10 Band Presses
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
WOD
A: Metcon (AMRAP – Rounds)
EMOM – 8:00
– 4 Pullups
– 6 Ball Slams (30#/20#)
– 8 Box Jumps w/ Step Down (24″/20″)
RxPlus:
– C2B Pullups
– Ball Slam (40#30#)
Scaled:
– Box Jump w/ step down (20″/16″)
B: Metcon (Time)
AMRAP – 8:00
– 4 Pullups
– 6 Ball Slams (30#/20#)
– 8 Box Jumps w/ Step Down (24″/20″)
RxPlus:
– C2B Pullups
– Ball Slam (40#30#)
Scaled:
– Box Jump w/ step down (20″/16″)