Categories
Workouts

2015-12-08

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