CrossFit Montgomery – CF L2 & L3
Warm-up
Two Rounds
– 200m Run
– 5 HR Pushups
– 5 Plank Lunges (each)
– 1:00 Piriformis Stretch
2x: Warmup #3 (No Measure)
– 10 Overhead Squats
– 10 Burpees
Mobility
8:00
– Lacrosse Ball and Glutes
– Lacrosse Ball and Hip Flexors
Level Two
L2 A: Back Squat (3/3/3/3/3 w/ 2:00 Rest)
L2 B: Metcon (Time)
For Time:
– 10 to 1 Deadlift (135#/85#)
– 1 to 10 KB Presses Right and Left (20kg/12kg)
Level Three
L3 A: Back Squat (3/3/3+ @ 63%/72%/81% 1RM)
L3 B: Metcon (Time)
For Time:
– 10 to 1 Thruster (95#/65#)
– 1 to 10 Burpees
Level Four
L4 A: Metcon (Weight)
EMOM – 12:00
– 2 Banded Box Squats @ 60% 1RM
L4 B: Metcon (Time)
For Time:
– 10 to 1 Thruster (125#/85#)
– 1 to 10 Burpees