CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
Two Rounds
– 10 Plank Lunges (total)
– 10 Plank Samsons (total)
PVC Pipe Warmup
– 10 Pass Through
– 10 Twists
– 10 Good Morning
– 10 Pole Stretches
– 10 Overhead Squats
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
WOD
Rest 5:00 between rounds
A: Metcon (AMRAP – Rounds and Reps)
AMRAP – 10:00
– Buy-in: 1K Row
– 10 Wall Ball (20#/14#)
– 10 Ring Dip
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 10:00
– Buy-in: 1k Row
– 10 OH Lunge Total (45#/25#)
– 10 Ball Slam (30#/20#)