CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
Five Rounds
– 1 Plank Lunge + Samson Stretch + Piriformis Stretch (Each Leg)
– 3 Goblet Squats w/ 2 Pause at Bottom
Weightlifting
A: Overhead Squat (5 x 2 @ 31X1)
B: Metcon (AMRAP – Rounds and Reps)
EMOM – 10:00
– 1 Hang Squat Snatch + 1 Snatch Balance
Score: Weight + Rounds
Finisher
C: Metcon (Time)
21-15-9 Reps For Time:
– Wall Ball (20#/14# @ 10’/9′)
– Pullup
RxPlus:
– KB Swings (32kg/20kg)