CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 5 Plank Lunges
– 1:00 Weighted Horse Stance Hold
– :30 RKC Plank Hold
3x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Weightlifting
A: Metcon (Weight)
EMOM – 6:00
– 2 Back Squat
B: Metcon (Weight)
EMOM – 6:00
– 2 Front Squat
C: Metcon (Weight)
EMOM – 6:00
– 2 Overhead Squat
D: Tabata Weighted Planks (AMRAP – Rounds and Reps)
Tabata (8 x :20/:10)
– Weighted RKC Plank Holds
Score: Completed rounds for rounds + Weight for reps