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Workouts

2016-11-08

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– 5 Band Pulls (Front/Behind/Overhead/Pass Through/Press)

– 5 Ring Rows

– 5 Pushups

– 5 Downward Dog + Cobra

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

A: Metcon (AMRAP – Rounds and Reps)

EMOM – 10:00

– 5 Strict Pullups
Scale: 5 pullup negatives (3 second minimum)

RxPlus: 5 Weighted Pullups

Score: Completed rounds + number of reps.

Note: When unable to complete reps within the minute the remainder of the time it becomes an AMRAP. If you finish all ten rounds you get credit for each additional rep completed during the last minute.

B: Metcon (AMRAP – Reps)

Five Rounds

– :30 Ring Rows

– :30 Rest

– :30 KB Swings (24kg/16kg)

– :30 Rest

– :30 Situps

– :30 Rest

– :30 Burpees

– :30 Rest
Score: Lowest total of reps completed in a round.

RxPlus:

– KB Swing (32kg/20kg)