CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
– 25m High Kicks
– 25m Lunge with instep stretch
– 25m Inch Worm
– 25m Bear Crawl
3x: Olympic Warmup (Snatch) (No Measure)
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Snatches
– 5 Overhead Squats
– 5 Snatch Balance
– 5 Squat Snatches
PVC, Barbell, Barbell and some weight.
WOD
A: Death By Strict Pullups (AMRAP – Rounds and Reps)
EMOM Ladder
– Strict Pullup
Add a rep every minute.
B: Metcon (Time)
Eight Rounds for Time
– 4 Toes to Bar
– 8 Burpees
– 12 Slam Ball (30#/20#)
– 1:00 Rest
C: Metcon (AMRAP – Rounds)
Tabata Planks
Eight Rounds
– :20 Plank
– :10 Rest
Rx Plus: Weighted Planks (45#/25#)