CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Rower
PVC Pipe Warmup
– 10 Pass Through
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
– 25m Lunge With Hands Overhead
– 25m High Kicks
– 25m Fanny Kickers
– 25m Bear Crawl
– 25m Crab Crawl
– 25m Burpee Broad Jumps
Skill
10:00 Muscle Up Progressions
Weightlifting
A: Metcon (Weight)
EMOM – 10:00
– 2 OH Squats
Finisher
B: Metcon (Time)
Five Rounds
– 200m Run
– 50/40/30/20/10 Lunges (total)
Note: Lunges occur on the 200m route. Lunge then run the rest of the 200m. Lunge again when you get back to the start of the 200m route.