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Workouts

2015-12-14

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Rower

– 10 x Downward Dog + Cobras

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

L2 A: Metcon (AMRAP – Reps)

EMOM – 10:00

– 15 Russian KB Swings (24kg/16kg)
RxPlus:

– Russian KB Swings (32kg/24kg)

L2 B: Metcon (AMRAP – Reps)

EMOM – 8:00

– 10 HR Pushups

Level Three

L3 A: Metcon (Weight)

EMOM – 10:00

– 2 TnG Power Cleans

L3 B: Metcon (AMRAP – Reps)

EMOM – 8:00

– 4 HSPU

Finisher

Metcon (AMRAP – Reps)

AMRAP – 4:00

– Burpees no Pushup
Note: Squat thrust with a jump and clap at the top.