CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Row
Three Rounds
– 10 Prone Position Shoulder Dislocates
– 10 Alternating Single Legged Toe Touches
– 1:00 Weighted Good Morning Hold
– 10 Squat Thrusts
WOD
A: Metcon (No Measure)
Five Rounds
– 5 Single Leg Deadlifts
– 10 Weighted Situps
B: Metcon (Weight)
Five Rounds
– 12 Hip Extensions
– 12 Candlesticks
C: Metcon (AMRAP – Reps)
Five Rounds
– Max Strict Handstand Pushups
– 1 Rope Climbs
– 15 Hollow Rocks