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Workouts

2015-12-22

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Row

– 1:00 Jump Rope

– 10 Plank Lunges

– 10 Plank Samsons

– 10 Wall Ball w/ 3 second pause at the bottom

Back Squat Warmup

Weightlifting

A: Front Squat (5/5/5/5)

B: Shoulder Press (Three Rounds of 4 to 6 Reps )

Metcon

C: Metcon (Time)

12-9-6 Reps For Time:

– Push press (Max Weight From Part B)

– Goblet squat (24kg/16kg)

Finisher

D: Metcon (No Measure)

Three Rounds

– 1:00 Right Plank

– 1:00 Left Plank

– :45 Rest