Categories
Workouts

2016-03-22

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.