CrossFit Montgomery – CF L2 & L3
Warm-up
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Throughs
– 10 Presses
Ladder – 5:00 (Warmup pace)
– Inch Worms
– Pushups
WOD
Score: Run times go into part A. Reps go into part B.
A: Metcon (4 Rounds for time)
E6MOM x 4
– 800m Run
– Max Strict Presses w/ 75% 1RM
RxPlus: 1k Run
Scaled: 600m Run
B: Metcon (4 Rounds for weight)
Strict Presses