CrossFit Montgomery – CF L2 & L3
Warm-up
– 30 Calorie Row
PVC Pipe Warmup
– 10 Pass Through
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squat
Skill
Five Rounds
– 4 Russian Dips
– 4 Hard Arch to L-Sit on pair of plates
Weightlifting
A: Metcon (Weight)
Supinated Grip C2B Pullups
2/2/2/2/2 w/ 2:00 Rest
WOD
B: Metcon (AMRAP – Rounds and Reps)
AMRAP x Three Rounds
– 3:00 5 Pushups + 10 Russian Swings
– 2:00 Max Double Unders
Score: Completed full rounds of ring dips and kb swings. Each round of AMRAP starts back at ring dips. No picking up where you left off when you come off double unders.
Note: No rest between rounds.