CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Row
PVC Pipe Warmup
– 10 Pass Through
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squat
then
– 15 Naked Turkish Getup with a 2 second pause in each position
Note: each arm
Skill
Arch to Hollow Snaps
– 25 Reps
Weightlifting
A: Push Press (3/3/3/3/3 w/ 2:00 Rest)
WOD
B: Metcon (Time)
100 Reps For Time
– Strict Pullup
– HSPU
Note: Complete 100 reps total of pullups and/or handstand pushups, not each.