CrossFit Montgomery – CF L2 & L3
Warm-up
– 25m Skipping
– 200m Run
– 25m High Skip
– 200m Run
– 25m Power Skip
PVC Pipe Warmup
– 10 Pass Through
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
Bretzel
– 2:00 (each)
then
2x: Warmup #3 (No Measure)
– 10 Overhead Squats
– 10 Burpees
Level Two
Rest 2:00 between A and B. If you don’t complete the hold deduct 10 reps from your total reps.
L2 A: Metcon (AMRAP – Reps)
Ten Rounds
– :30 Box Jumps w/ Step Down (20″/16″)
– :30 Plank Hold
L2 B: Metcon (AMRAP – Reps)
Ten Rounds
– :30 Ring Rows
– :30 Squat Hold
Level Three
Rest 2:00 between A and B. If you don’t complete the hold deduct 10 reps from your total reps.
L3 A: Metcon (AMRAP – Reps)
Ten Rounds
– :30 Box Jumps w/ Step Down (24″/20″)
– :30 Plank Hold
L3 B: Metcon (AMRAP – Reps)
Ten Rounds
– :30 Burpee Pullups
– :30 Squat Hold