CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 1:00 Jump Rope
– 5 Band Pulls (Front/Overhead/Behind/Pass Through/Press
– 1:00 Dumbbell Lat/Shoulder/Tricep on Bench Stretch
3x: Warmup #3 (No Measure)
– 10 Overhead Squats
– 10 Burpees
Weightlifting
A: Metcon (Weight)
Five Rounds w/ 2:00 Rest
– 3.2.1 Shoulder Press
Start reps every ten seconds
B: Metcon (Weight)
Four Rounds w/ 2:00 Rest
– 3.2.1 Push Press
Start reps every ten seconds
Finisher
C: Metcon (Time)
Three Rounds
– 60 Double Unders
– 20 Burpees