CrossFit Montgomery – CF L2 & L3
Warm-up
– 1:00 Rower
– 25m High Kicks
– 25m Inch Worms
– 25m Fanny Kickers
– 25m Burpee Broad Jumps
– 1:00 Rower
3x : Warmup #3 (No Measure)
– 10 Overhead Squats
– 10 Burpees
Level Two
Rest 3:00 between part A and part B
L2 A: Metcon (AMRAP – Rounds and Reps)
EMOM x 10
– Odd: 20 Situps
– Even: Max Pushups
L2 B: Metcon (AMRAP – Rounds)
EMOM x 10
– Odd: Plank Hold
– Even: 20 Russian KB Swings (24kg/16kg)
Level Three
Rest 3:00 between part A and part B
L3 A: Metcon (AMRAP – Reps)
EMOM x 10
– Odd: 20 Hollow Rocks
– Even: Max Ring Dips
L3 B: Metcon (AMRAP – Rounds)
EMOM x 10
– Odd: Hollow Hold
– Even: 20 Russian KB Swings (32kg/24kg)