CrossFit Montgomery – CF L2 & L3
Warm-up
– 150 Single Unders
PVC Pipe Warmup
– 10 Pass Through
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squat
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Weightlifting
A: Deadlift (5 x 5 Reps w/ 2:00 Rest)
WOD
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 10:00
– 5 Shoulder to Overhead
– 10 Hang Cleans
– 10 Box Jumps w/ Step Down (24″/20″)