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
Skill
Banded PVC Pulls
– 25 Reps
Overhead Banded PVC Pulls
– 25 Reps
Weightlifting
A: Weighted Pull-ups (2/2/2/2/2 w/ 2:00 Rest)
WOD
Rest 2:00 between A, B, and C
A: Metcon (AMRAP – Reps)
AMRAP – 4:00
– Toes to Bar
B: Metcon (AMRAP – Reps)
AMRAP – 4:00
– KB Swings (24kg/16kg)
C: Metcon (Time)
For Time
– 1k Run