CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
Two Rounds
– 1:00 Couch Stretch (each)
– 1:00 Piriformis Stretch (each)
– 10 Pushups
– 10 Ring Rows
2: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Weightlifting
A: Back Squat (4/3/2/1 w/ 3:00 Rest)
B: Metcon (AMRAP – Rounds and Reps)
EMOM – 7:00
– 2 Back Squats @ 80% of 1 Rep
Score: Complete rounds plus weight
Finisher
C: Metcon (AMRAP – Rounds and Reps)
Ladder – 7:00
– Wall Ball
– Burpee