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Workouts

2016-04-19

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 5 Plank Lunges

– 1:00 Weighted Horse Stance Hold

– :30 RKC Plank Hold

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Weightlifting

A: Metcon (Weight)

EMOM – 8:00

– 1 Back Squat

B: Metcon (Weight)

EMOM – 8:00

– 1 Front Squat

C: Metcon (Weight)

EMOM – 8:00

– 1 Overhead Squat

D: Tabata Weighted Planks (AMRAP – Rounds and Reps)

Tabata (8 x :20/:10)

– Weighted RKC Plank Holds
Score: Completed rounds for rounds + Weight for reps