CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
– 25m High Kicks
– 25m Lunge with Instep Stretch
– 25m Fanny Kicks
– 25m Side to Side Lunge
– 25m Bear Crawl
– 25m Burpee Broad Jump
Skill
10:00
– L-sits on rings
– L-sits on parallettes
– L-sits on floor
WOD
A: Metcon (AMRAP – Reps)
Tabatas (8 x :20/:10 each)
1. Russian KB Swings (24kg/16kg)
2. Situps
3. Rower (calories)
4. Air Squats
RxPlus:
– Russian KB Swing (32kg/24kg)
Score: Total reps
Rest: 1:00 minute between each station.
Note: Eight rounds of swings, then eight rounds of situps, etc.