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Workouts

2016-11-22

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Rower

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:00

– 5 Ring Dips

– 10 KB Swings (24kg/16kg)

– 200m Run
RxPlus:

– KB Swing (32kg/24kg)

B: Tabata Weighted Planks (AMRAP – Rounds and Reps)

Tabata (8 x :20/:10)

– Weighted RKC Plank Holds