CrossFit Montgomery – CF L2 & L3
Warm-up
– 1:00 Jump Rope
– 1:00 Plank Lunges
– 1:00 Jump Rope
– 1:00 Plank Samsons
– 1:00 Jump Rope
– 1:00 Piriformis Stretch (each)
– 1:00 Hip Thrusts
– 1:00 RKC Plank
Level Two
L2 A: Back Squat (3/2/2/1/1/1 w/ 2:00 Rest)
L2 B: Metcon (Time)
Five Rounds w/ 2:00 Rest
– 10 Wall Ball (14#/10# @ 10’/9′)
– 10 Wall Ball Push Press (14#/10# @ 10’/9′)
– 200m Run
Level Three
L3 A: Back Squat (3RM – 15:00)
L3 B: Metcon (Time)
Five Rounds w/ 2:00 Rest
– 10 Wall Ball (20#/14# @ 10’/9′)
– 10 Wall Ball Push Press (20#/14# @ 10’/9′)
– 200m Run