Month: May 2016

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

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#)

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 1:00 Jump Rope

– 10 Band Pulls (Front/Overhead/Behind/Pass Through)

Three Rounds

– 1:00 Dumbbell Lat/Shoulder/Tricep Stretch on Bench

– 10 Pushups into Downward Dog

WOD

A: Metcon (AMRAP – Rounds)

EMOM – 20:00

– 3 Push Press (115#/75#)

– 1 to 20 Box Jumps (24″/20″)
RxPlus

– 3 Push Press (135#/95#)

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

Three Rounds

– 5 Inch Worms

– 1:00 Weighted Good Morning Hold

– 10 Hollow Rocks

Weightlifting

A: Deadlift (5/3/3/1/1/1/1 w/ 2:00 Rest)

Finisher

B: Metcon (Time)

21-15-9

– KB Swing (24kg/16kg)

– Burpee

– 200m Run