CrossFit Montgomery – CF L2 & L3
Warm-up
10:00 – Run @ 60%
1 to 3 Reps
– Inch Worm
– Cobra + Downward Dog
– Side to Side Lunge (each)
Weightlifting
A: Barbell Row (5 x 8 Reps @ 60% of 1RM w/ 2:00 Rest)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Ladder – 10:00
– 10/20/30/40… Calories Row
– 10/20/30/40… Wall Ball (20#/14# @ 10’/9′)
Note: Add 10 reps to each movement every round. 10 the first round, 20 the second, etc.
Score: Completed rounds plus additional reps.
Anabolic Add-On
C: Anabolic Add-on – Cycle 1 Wednesday (Weight)
Four Rounds
– 10 Ring Pushup
– 10 Barbell Curl