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Workouts

2016-03-31

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

Three Rounds

– 5 Band Pulls (front/overhead/back/passthrough/press)

– 5 Squat Thrusts

– 5 One Legged Deadlifts (each)

Three Rounds

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

– :30 Weighted Cossack Squat Hold (each)

– :30 RKC Plank Hold

WOD

Whole Bunch Of Tests. Give it your all. Make them count.

Rest 2:00 between parts.

A: 1:00 Pullups (AMRAP – Reps)

AMRAP – 1:00

– Pullups

B: 1:00 Air Squats (AMRAP – Reps)

AMRAP – 1:00

– Air Squats

C: 1:00 Pushups (AMRAP – Reps)

AMRAP – 1:00

– Pushups

D: 1:00 Situps (AMRAP – Reps)

AMRAP – 1:00

– Situps

E: Body Weight 1 to 10 Ladder (Time)

1 to 10 Reps For Time

– Pullup

– Air Squat

– Pushup

– Situp