CrossFit Montgomery – CF L2 & L3
Warm-up
– 1:00 Rower
PVC Pipe Warmup
– 10 Pass Through
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squat
1 to 5 Reps
– Plank Lunge (each)
– Plank Samson (each)
– Plank Squat
– Hard Pull on Rower
2x: Olympic Warmup (Snatch) (No Measure)
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Snatches
– 5 Overhead Squats
– 5 Snatch Balance
– 5 Squat Snatches
First time with PVC pipe. Second time with an empty barbell.
Level Two
L2 A: Back Squat (3/2/2/1/1/1/1)
L2 B: Metcon (Time)
For Time:
– 100 Squat Thrusts
Level Three
L3 A: Back Squat (1RM – 15:00)
L3 B: 100 Burpees (Time)
For Time:
– 100 Burpees