CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
Couch Stretch
– 1:00 each leg
Piriformis Stretch
– 1:00 each leg
PVC Pipe Warmup
– 10 Pass Through
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Skill
Strict Muscle Up
– False Grip Hang
– False Grip Pull Rings to Ribs
– False Grip Pull Rings to Ribs and Transition Over Rings
Note: Maintain false grip.
Scale: To scale create a sling with a band between the rings and sit in the band. You may do negatives. Starting at the top lower yourself down and transition to a hang from the rings.
WOD
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#