CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Rower
PVC Pipe Warmup
– 10 Pass Through
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
– 25m Lunge With Hands Overhead
– 25m High Kicks
– 25m Fanny Kickers
– 25m Bear Crawl
– 25m Crab Crawl
– 25m Burpee Broad Jumps
Skill
10:00 Muscle Up Progressions
WOD
Metcon (Time)
Five Rounds
– 50/40/30/20/10 Air Squats
– 400m Run