Day: August 26, 2015

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Rower

– 400m Run

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Throughs

– 10 Presses

Skill

15:00 – Rope Climb Progressions

– Hangs

+ Knees up

+ Alternating leg extensions

+ Leg wrap

+ Step up rope

+ Reach up and reset grip

+ Multiple steps up the rope

Note: Each step adds to the previous drill

WOD

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 200m Run

– :30 RKC Plank

– 5 Plank Lunges (each)

– :30 Piriformis Stretch (each)

– 5 Inch Worms

Level Two

L2: Metcon (4 Rounds for reps)

Tabatas

– Box Jumps w/ Step Down (20″/16″)

– Situps

– Lunges

– Rower
Rest: 2:00 between stations.

Level Three

L3: Metcon (4 Rounds for reps)

Tabatas

– Plank

– Box Jumps (24″/20″)

– Rower

– Lunges
Rest: 2:00 between stations.

Level Four

L4: Metcon (4 Rounds for reps)

Tabatas

– Jumping Lunges

– Weighted Plank

– Box Jumps (24″/20″)

– Rower
Rest: 2:00 between stations.