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Workouts

2015-12-10

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

– 10 Plank Lunges

– 10 Plank Samsons

– 5 Inch Worms

1 to 5 Reps

– Air Squats

– Ball Slams (20#/10#)

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Weightlifting

Four Rounds w/ 2:00 Rest

A1: Back Squat (6-6-6-6)

A2: Single KB Row (6-6-6-6 (each))

Metcon

B: Metcon (AMRAP – Rounds)

EMOM – 8:00

– 3 Handstand Pushups

Finisher

C: Metcon (Time)

Three Rounds:

– 15 Ball Slams (40#/20#)

– 12 Burpees

– 10 Pullups

– 8 Box Jumps (24″/20″)

– 45 Double Unders