CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Jump Rope
1/2/3/4/5 Reps
– Lunges (each)
– Pushups
– 5 Plank Lunges (each)
– 5 Plank Samsons (each)
– 1:00 Piriformis Stretch (each)
2/4/6/8/10 Reps
– Air Squat
– Situps
Level Two
L2 A: Back Squat (3 x 3 Reps w/ 80-85%)
Rest: 2:00 between sets
L2 B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 4 Double KB Rows (20kg/12kg)
– 8 Goblet Lunges (20kg/12kg)
– 12 Squat Thrust
RxPlus
– KB Rows (24kg/16kg)
– Goblet Lunges (24kg/16kg)
Level Three
L3 A: Back Squat (3 Reps @ 63/72/81% 1RM)
Rest: 2:00 between sets.
Note: Max reps on the third set.
L3 B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 4 C2B Pullups
– 8 Burpees
– 12 Wall Ball (20#/14# @ 10’/9′)