CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Rower
PVC Pipe Warmup
– 10 Pass throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Level Two
L2 A: Metcon (AMRAP – Rounds)
EMOM Ladder – 10:00
– Odd: 1 to 10 Squat Thrust
– Even: 10 to 1 KB Swing (24kg/16kg)
L2 B: Metcon (Time)
For Time
– Odd: 1 to 10 Squat Thrust
– Even: 10 to 1 KB Swing (24kg/16kg)
Level Three
L3 A: Metcon (AMRAP – Rounds)
EMOM Ladder – 10:00
– Odd: 1 to 10 Burpee
– Even: 10 to 1 KB Swing (32k/20kg)
L3 B: Metcon (Time)
For Time
– Odd: 1 to 10 Burpee
– Even: 10 to 1 KB Swing (32kg/20kg)