CrossFit Montgomery – CF L2 & L3
Warm-up
Two Rounds
– 1:00 Jump Rope
– 27 Squat Warmup
Weightlifting
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
A: Metcon (AMRAP – Rounds and Reps)
EMOM – 5:00
– 3 Front Squats @ 80-85% 1RM Front Squat
Score: Completed rounds + weight.
WOD
B: Metcon (AMRAP – Rounds)
EMOM – 15:00
– 1st: 20 Wall Ball (20#/14# @ 10’/9′)
– 2nd: 30 Situps
– 3rd: 40 Double Unders
Note: First minute do 20 wall ball, second minute do 30 situps, third minute do 40 double unders. Repeat five times.
Scale: 60 singles for 40 doubles.
Accessory
C: Metcon (AMRAP – Rounds)
8 Rounds
– :20 Hollow Hold
– :10 Superman Hold