CrossFit Montgomery – CF L2 & L3
Warm-up
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Two Rounds:
– 5 Lunges (each)
– 10 Situps
– 15 KB Swings
Olympic Warmup
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Power Cleans
– 5 Front Squats
– 5 Squat Drops
– 5 Full Cleans
WOD
L3 A: Metcon (3 Rounds for reps)
Three Rounds w/ 2:00 Rest
AMRAP – 5:00
– 3 Power Cleans (135#/95#)
– 6 Pushups
– 9 Air Squats
RxPlus:
– 165#/115#
Finisher
Tabata (8 x 20/10)
– RKC Hold