2015-06-22

CrossFit Montgomery – CF L2 & L3

Warm-up

Two rounds:

– 200m Run

– 5 Lunges (each)

– 5 Plank Lunges (each)

– 5 Plank Samsons (each)

– 5 High Box Jumps

– :30 RKC Plank

90/90/90 Hip Stretch

– 2:00 each hip

Level Two

L2 A: Front Squat (5/4/3/2/1 w/ 2:00 Rest)

L2 B: Weighted Pull-ups (3/3/3/3/3 w/ 2:00 Rest)

L2 C: Metcon (Time)

For Time:

– 100 Split Squats (total)

Level Three

L3 A: Back Squat (1RM – 15:00)

L3 B: Weighted Pull-ups (3RM – 12:00)

L3 C: 100 Wall Balls for Time (Time)