Categories
Workouts

2015-12-21

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Row

– 1:00 Jump Rope

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

Olympic Lifting Warmup (Snatch)

– 5 Down and Up

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Snatch

– 5 Behind Neck Presses

– 5 Overhead Squats

– 5 Snatch Balances

Weightlifting

A: Metcon (Weight)

Every 30 Seconds for 10:00

– 1 Snatch w/ 65% of 1RM Snatch

Metcon

B: Metcon (Time)

For Time:

– 30 Burpee Pullups

C: Metcon (Time)

Eight Rounds For Time:

– 8 Air Squats

– 6 Pushups

– 8 Box Jumps w/ Step Down (24″/20″)
RxPlus:

– 4 Pistols (each leg) in place of air squats.