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 (Weight)
Five Rounds
– 10 Single Leg Deadlifts
– 10 Toes to Bar
B: Metcon (Weight)
Five Rounds
– 10 Hip Extensions
– 10 Candlesticks
C: Metcon (Weight)
Five Rounds
– 50m Sled Push
– 25m Single Heavy KB Suitcase Carry (each arm)
– 25m Bear Crawl
Score: Combined weight.