CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Press
Three Rounds
– 5 Shoulder Extension PVC Stretch
– 5 Plank Lunges
– 1:00 Horse Stance Holds
Weightlifting
A: Bench Press (3/2/1/3/2/1 w/ 2:00 Rest)
WOD
B: Metcon (AMRAP – Rounds)
Six Rounds w/ 2:00 Rest
– 5 Double KB Thrusters
– 25m Double KB OH Walk
– 5 Double KB Front Rack Lunges
– 25m Double KB Front Rack Walks
– 5 KB Suitcase Deadlifts
– 50m KB Farmers Carry
Rx: 24kg/16kg
RxPlus: 32kg/20kg
Score: Rounds completed unbroken.