CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Rower
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
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Level Two
L2 A: Metcon (AMRAP – Rounds and Reps)
EMOM x 20
– 5 Strict Pullups
– 10 Situps
– 10 Russian KB Swings (24kg/16kg)
Note: Workout turns into an AMRAP when you miss your first round on the minute.
Score: Rounds equal the consecutive rounds completed on the minute. Plus the total number of reps completed from the time you miss a round until the twenty minutes end.
Level Three
L3 A: Metcon (AMRAP – Rounds and Reps)
EMOM x 20
– 5 Pullups
– 10 Situps
– 10 OH KB Swings (24kg/16kg)
Level Four
L4 A: Metcon (AMRAP – Rounds and Reps)
EMOM x 20
– 5 Pullups
– 5 Toes to Bar
– 10 Russian KB Swings (32kg/24kg)