CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 5 Band Pulls (Front/Behind/Overhead/Pass Through/Press)
– 5 Ring Rows
– 5 Pushups
– 5 Downward Dog + Cobra
3x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
WOD
A: Metcon (AMRAP – Rounds and Reps)
EMOM – 10:00
– 5 Strict Pullups
Scale: 5 pullup negatives (3 second minimum)
RxPlus: 5 Weighted Pullups
Score: Completed rounds + number of reps.
Note: When unable to complete reps within the minute the remainder of the time it becomes an AMRAP. If you finish all ten rounds you get credit for each additional rep completed during the last minute.
B: Metcon (AMRAP – Reps)
Five Rounds
– :30 Ring Rows
– :30 Rest
– :30 KB Swings (24kg/16kg)
– :30 Rest
– :30 Situps
– :30 Rest
– :30 Box Jumps (20″/16″)
– :30 Rest
Score: Lowest total of reps completed in a round.
RxPlus:
– KB Swing (32kg/20kg)
– Box Jump (24″/20″)