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