CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 1:00 Jump Rope
– 5 PVC Pipe Pass Throughs
– 5 PVC Whirly Birds (each direction)
– 5 PVC Pole Stretches
– 5 Plank Lunges (each)
3x: 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: Pull-ups (5/5/5/5/5+ w/ 2:00 Rest)
L2 C: Metcon (AMRAP – Rounds)
EMOM – 6:00
– Odd: 25 Air Squats
– Even: 20 Pushups
Level Three
L3 A: Back Squat (5/5/5+ w/ 60/67/76% of 1RM)
Rest: three minutes.
L3 B: Metcon (5 Rounds for reps)
Five Rounds w/ 2:00 Rest
– Max Strict Pullups
L3 C: Metcon (AMRAP – Reps)
EMOM – 6:00
– Odd: Max Air Squats
– Even: Max Pushups