CrossFit Montgomery – CF L2 & L3
Warm-up
Two Rounds
– 200m Run
– 25m High Kicks
– 25m Lunge with Instep Stretch
– 25m Side to Side Lunge
– 25m Squat Crawl (from bottom of squat crawl forward into plank, crawl forward into bottom of squat, repeat)
Level Two
L2 A: Front Squat (5 x 3)
L2 B: Metcon (AMRAP – Rounds and Reps)
EMOM Ladder – 10:00
– Goblet Lunges (20kg/12kg)
– Ring Row
Note: Lunges each leg
Level Three
L3 A: Metcon (Weight)
Five Rounds w/ 2:00 Rest
– 2.2.2 Front Squat
Note: 15 seconds between sets of two reps.
L3 B: Metcon (AMRAP – Rounds and Reps)
EMOM Ladder – 10:00
– Pullup
– Thruster (95#/65#)
RxPlus:
– Thruster (115#/75#)