CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Presses (each)
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Weightlifting
Four Rounds w/ 2:00 Rest
A1: Rear Leg Elevated Split Squat (5-5-5-5 (each leg))
Rear leg elevated split squat.
A2: Shoulder Press (8-8-8-8)
Metcon
B: Metcon (AMRAP – Reps)
Four Rounds:
– :30 Burpee Over Bar
– :30 Push Press
– :30 Rest
C: Metcon (Calories)
Four Rounds w/ 2:00 Rest
– 1:00 Rower