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Workouts

2016-03-01

CrossFit Montgomery – CF L2 & L3

Warm-up

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

Two Rounds:

– 5 Lunges (each)

– 10 Situps

– 15 KB Swings

Olympic Warmup

– 5 Down and Ups

– 5 Shrugs

– 5 High Elbows

– 5 Power Cleans

– 5 Front Squats

– 5 Squat Drops

– 5 Full Cleans

Level Two

L2 A: Metcon (Time)

Ten Rounds w/ 1:00 Rest

– 3 Power Cleans

– 6 Pushups

– 9 Air Squats

Level Three

L3 A: Metcon (3 Rounds for reps)

Three Rounds w/ 2:00 Rest

AMRAP – 5:00

– 3 Power Cleans (135#/95#)

– 6 Pushups

– 9 Air Squats
RxPlus:

– 165#/115#

Finisher

Tabata (8 x 20/10)

– RKC Hold