CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 100 Singles
– 1:00 Couch Stretch (each leg)
– 5 Band Pulls (Front/Overhead/Behind/Pass Through/Press)
– 5 Ring Rows
– 5 Pushups
WOD
A: Death By Strict Pullups (AMRAP – Rounds and Reps)
EMOM Ladder
– Strict Pullup
B: Metcon (Time)
Four Rounds w/ 2:00 Rest
– 5 Box Jumps (30″/24″)
– 10 Box Jumps (24″/20″)
– 15 Box Jumps (20″/16″)
– 20 KB Swings (24kg/16kg)
RxPlus:
– KB Swing (32kg/20kg)
C: Tabata Weighted Planks (AMRAP – Rounds and Reps)
Tabata (8 x :20/:10)
– Weighted RKC Plank Holds