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
Three Rounds
– 5 OH Squat + 3 Sots Press
– 5 Downward Dog into Cobra Pose
Note: OH Squat down, sots presses, then OH squat up. First round with PVC pipe. Then barbell on remaining rounds if able.
Weightlifting
A: Overhead Squat (1/1/1/1/1/1/1 w/ 2:00 Rest)
WOD
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 5:00
– 6 Double KB Front Rack Lunges 24kg/16kg (total)
– 6 Burpee
AMRAP – 5:00
– 6 Double KB One Legged Deadlifts 24kg/16kg (total)
– 6 Burpee
Rest: No rest between AMRAPS
RXPlus: 6 Double KB OH Lunges (20kg/16kg)