CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Row
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
1 to 5 Reps
– Situps
– Pushups
– Ball Slam (20#/10#)
Weightlifting
A: Metcon (Weight)
Four Rounds w/ 1:30 Rest
– 5 TnG Push Presses
– 1:00 Plank Hold
Metcon
B: Metcon (AMRAP – Rounds)
EMOM – 12:00
– Odd: 6 Box Jumps + 6 Ring Dips
– Even: 6 Toes to Bar + 6 Burpees
Finisher
C: Metcon (Time)
Seven Rounds For Time
– 3 TGU Right Arm (24kg/16kg)
– 3 TGU Left Arm (24kg/16kg)