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Workouts

2015-11-11

CrossFit Montgomery – CF L2 & L3

Warm-up

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twist

– 10 Good Mornings

– 10 Pole Stretches

– 10 OH Squats

Olympic Warmup (Snatch) w/ Barbell

– 5 Down and Ups

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Snatch

– 5 Behind Neck Snatch Grip Push Press

– 5 Overhead Squats

– 5 Snatch Balances

2: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 15 Mountain Climbers

– 8 KB Swings (24kg/16kg)

– 7 Air Squats
RxPlus:

– KB Swings (32kg/24kg)

– Jumping Squat

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 50 Single Unders

– 10 KB Lunges (24kg/16kg)

– 5 Pullups
RxPlus:

– 25 Double Unders

– KB Lunges (32kg/24kg)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 10 Burpees

– 5 Toes 2 Bar

– 5 Power Snatch (115#/75#)
RxPlus:

– Power Snatch (135#/95#)