Categories
Workouts

2016-03-29

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 100 Single Unders

– :30 Weighted Cossack Hold (each leg)

– 1:00 Lat/Shoulder/Tricep Dumbbell Stretch on Bench

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

A or B

A: Boneyard Baseline (Time)

For Time:

– 50 Air Squats

– 400m Run

– 40 Situps

– 400m Run

– 30 Pushups

– 400m Run

– 20 Pullups

– 400m Run

– 10 Burpees

B: Boneyard Baseline 2 (Time)

For Time:

– 800m Run

– 50 Air Squats

– 40 Situps

– 30 Pushups

– 20 Pullups

– 10 Burpees

– 800m Run

– 10 Burpees

– 20 Pullups

– 30 Pushups

– 40 Situps

– 50 Air Squats

– 800m Run