CrossFit Montgomery – CF L2 & L3
Warm-up
– 25m Lunge
– 25m High Kick
– 25m Side to Side Lunge
– 25m Bear Crawls
– 25m Crab Walks
Practice
– 5 Turkish Getups (right)
– 5 Turkish Getups (lef)
Level Two
L2 A: Metcon (AMRAP – Reps)
AMRAP – 3:00 w/ 3:00 Rest
– Rower (Calories)
L2 B: Metcon (AMRAP – Reps)
AMRAP – 3:00 w/ 3:00 Rest
– Russian KB Swings (24kg/16kg)
L2 C: Metcon (AMRAP – Reps)
AMRAP – 3:00 w/ 3:00 Rest
– Burpees
L2 D: Metcon (AMRAP – Reps)
AMRAP – 3:00 w/ 3:00 Rest
– Box Jumps w/ Step Down (20″/16″)
L2 E: Metcon (AMRAP – Reps)
AMRAP – 3:00 w/ 3:00 Rest
– Situps
Level Three
L3 A: Metcon (AMRAP – Reps)
AMRAP – 3:00 w/ 3:00 Rest
– Rower (Calories)
L3 B: Metcon (AMRAP – Reps)
AMRAP – 3:00 w/ 3:00 Rest
– Turkish Getups (20kg/12kg)
L3 C: Metcon (AMRAP – Reps)
AMRAP – 3:00 w/ 3:00 Rest
– Burpee Box Jumps (20″/16″)
L3 D: Metcon (AMRAP – Reps)
AMRAP – 3:00 w/ 3:00 Rest
– Slam Ball (30#/20#)
L3 E: Metcon (AMRAP – Reps)
AMRAP – 3:00 w/ 3:00 Rest
– Hollow Rocks