CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Rower
PVC Pipe Warmup
– 10 Pass Through
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squat
Band Pull
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Press
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Weightlifting
A: Metcon (Weight)
Five Rounds w/ 2:00 Rest
– 1 Strict Press
– 2 Push Press
– 3 Split Jerk
Metcon
B: Metcon (Time)
Four Rounds For Time:
– 21 OH KB Swings (24kg/ 16kg)
– 15 Air Squats
– 9 Ring Dips