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Workouts

2015-12-07

CrossFit Montgomery – CF L2 & L3

Warm-up

PVC Pipe Warmup

– 10 pass throughs

– 10 twists

– 10 good mornings

– 10 pole stretches

– 10 overhead squats

Two Rounds:

– 200m Run

– 5 Ring Rows w 2 second hold at the top

– 10 Hand Release Pushups

– 15 Air Squats

WOD

Only do 1 or 2. If you have performed the Boneyard Baseline a couple times do the Boneyard Baseline 2.

1: Boneyard Baseline (Time)

For Time:

– 50 Air Squats

– 400m Run

– 40 Situps

– 400m Run

– 30 Pushups

– 400m Run

– 20 Pullups

– 400m Run

– 10 Burpees

2: Boneyard Baseline 2 (Time)

For Time:

– 800m Run

– 50 Air Squats

– 40 Situps

– 30 Pushups

– 20 Pullups

– 10 Burpees

– 800m Run

– 10 Burpees

– 20 Pullups

– 30 Pushups

– 40 Situps

– 50 Air Squats

– 800m Run