CrossFit Montgomery – CF L2 & L3
Warm-up
PVC Pipe Warmup
– 10 Pass Through
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squat
Two Rounds
– :30 Cobra
– :30 Downward Dog
– :30 Instep Stretch (each)
– :30 Piriformis (each)
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Level Two
L2 A: Back Squat (5/5/5/5/5 w/ 2:00 Rest)
L2 B: Metcon (6 Rounds for reps)
Six Rounds w/ 2:00 Rest
– Max Strict Pullups
– Max Plank Hold
Level Three
L3 A: Back Squat (5/3/1+ @ 67/76/85% 1RM)
L3 B: Metcon (Time)
Eight Rounds w/ 1:00 Rest
– 1 Rope Climb
– :30 Hollow Hold