CrossFit Montgomery – CF L2 & L3
Warm-up
10:00 – Rower @ 60%
Three Rounds
– 5 Band Pulls (front)
– 5 BandOverhead Lunges (each)
– 5 Band Pulls (overhead)
– 5 Band Sotts Press
– 5 Band Pulls (behind)
Weightlifting
A: Shoulder Press (5 x 8 Reps @ 65% of 1RM every 3:00)
Metcon
B: Metcon (AMRAP – Reps)
For Reps
– 2:00 Calorie Rower
– 2:00 Power Clean (135#/95#)
– 2:00 Max Ring Dips
Rest: 30 Seconds between stations.
Anabolic Add-On
C: Anabolic Add-on – Cycle 1 Friday (Weight)
Four Rounds
– 10 Double KB Front Squat
– 10 Double KB Row
Score: Total weight used in both movements.