CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
– 5 Plank Lunges
– 5 Plank Samsons
– 5 Plank Squats
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Level Two
L2 A: Metcon (Weight)
Six Rounds w/ 2:00 Rest
– 5 Front Squats
– 5 Strict Pullups
L2 B: Metcon (Time)
Six Rounds w/ 1:00 Rest
– 5 Double KB Presses
– 5 Toes to Bar
Level Three
L3 A: Metcon (Weight)
Eight Rounds w/ 1:00 Rest
– 5 Front Squats @ 31X1
– 1 Rope Climb
L3 B: Metcon (Time)
Four Rounds w/ 1:00 Rest
– 5 Handstand Pushups
– 8 Toes to Bar