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Workouts

2016-12-06

CrossFit Montgomery – CF L2 & L3

Warm-up

Three Rounds

– :30 Static or Rocking Hollow Hold

– 10 Reverse Lunges (each)

– 3-5 Pullups w/ 2 Second Pause at Top

Three Rounds

– 15 Windmills (each)

WOD

A: Metcon (AMRAP – Rounds and Reps)

EMOM – 6:00

Odd: 8-10 C2B Pullups + 20 Double Unders

Even: 6-8 HSPU + 20 Double Unders
Score:

Completed rounds plus combined reps of pullups and handstand pushups.

B: Metcon (Time)

Two Round For Time

– 25 Calorie Rower

– 25 Double KB Push Press (24kg/16kg)