CrossFit Montgomery – CF L2 & L3
Warm-up
– 250m Row
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
Two Rounds:
– 10 KB Swings
– 5 Single KB Presses (each)
Olympic Warmup (Clean)
– 5 Down and Ups
– 5 Shrugs
– 5 Elbows
– 5 Front Squats
– 5 Squat Drops
– 5 Squat Cleans
Level Two
L2 A: Metcon (AMRAP – Reps)
EMOM – 10:00
– 12 Russian KB Swings
L2 B: Metcon (AMRAP – Reps)
EMOM – 8:00
– 6 Double KB Presses
L2 C: Metcon (AMRAP – Reps)
AMRAP – 3:00
– Rower for Calories
Level Three
L3 A: Metcon (Weight)
EMOM – 10:00
– 3 TnG Power Cleans
L3 B: Metcon (AMRAP – Reps)
EMOM – 8:00
– 3 HSPU
L3 C: Metcon (AMRAP – Reps)
AMRAP – 3:00
– Rower for Calories