CrossFit Montgomery – CF L2 & L3
Warm-up
10:00 – Rower @ 60%
Three Rounds
– 3 Plank Lunges
– 3 Plank Samsons
– 3 Plank Squats
Weightlifting
A: Back Squat (5 x 8 Reps @ 65% of 1RM Every 3:00)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Ladder – 8:00
– 1/4/7/10/13/16/19/22/25… Pullup
– 2/5/8/11/14/17/20/23/26… Pushup
– 3/6/9/12/15/18/21/24/27… Air Squat
Note: Add one rep every time you change movements. 1 pullup, 2 pushups, 3 air squat, 4 pullups, 5 pushups, 6 air squats, etc.
Anabolic Add-On
C: Anabolic Add-on – Cycle 1 Tuesday (Weight)
Four Rounds
– 10 Double KB Press
– 10 Ring Row