CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 100 Singles
– 5 Band Pulls (Front, Overhead, Behind, Pass Through, Press)
– 5 Burpees
Skill
False Grip Pulls to Belly
– 5 x 4 Reps
Gymnastics
A: Metcon (Weight)
Five Rounds w/ 2:00 Rest
– 1.1.1 L-Sit Supinated Grip C2B Pullup
WOD
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 20:00
– 30 Double Unders
– 5 Ring Dips
– 10 Slam Balls (30#/20#)