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Workouts

2015-12-16

CrossFit Montgomery – CF L2 & L3

Warm-up

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

Olympic Warmup (Clean)

– 5 Down and Ups

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Cleans

– 5 Front Squats

– 5 Squat Drops

– 5 Squat Cleans

– 1:00 Lunges

– 1:00 Pushups

– 1:00 Situps

Level Two

L2 A: Metcon (AMRAP – Rounds)

EMOM – 20:00

– Odd: 12 Air Squats

– Even: 3 Strict Presses
RxPlus:

– 15 Air Squats

Level Three

L3 A: Metcon (AMRAP – Rounds)

EMOM – 20:00

– Odd: 15 Wall Balls (20#/14# @ 10’/9′)

– Even: 3 Clean & Jerk (135#/95#)

Finisher

Metcon (No Measure)

3:00

– RKC Plank
Note: RKC plank is a whole body contraction. Rest as needed, but do as much as you can during the three minutes.