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