Categories
Workouts

2015-12-28

CrossFit Montgomery – CF L2 & L3

Warm-up

– 1:00 Jump Rope

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

– 1:00 Jump Rope

Olympic Lifting Warmup (Clean and Jerk)

– 5 Down and Up

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Cleans

– 5 Front Squats

– 5 Press

– 5 Push Press

– 5 Push Jerks

– 1:00 Double Unders

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Metcon

Metcon (3 Rounds for time)

Three Rounds w/ 4:00 Rest

– 500m Row

– 15 Burpees

– 15 Pullups

– 15 Clean and Jerk (135#/85#)

– 75 Double Unders
Note: Each round should be faster than the previous.

– Round 1: 80% effort

– Round 2: 90% effort

– Round 3: 100% effort