CrossFit Montgomery – CF L2 & L3
Warm-up
– 1:00 Jump Rope
– 10 Downward Dog to Cobra
– 1:00 Jump Rope
– 10 Inch Worms
– 1:00 Jump Rope
3x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
WOD
Rest 5:00 between part A and part B. Reps on part B are determined for each movement by reps completed at the same station in part A
A: Metcon (AMRAP – Reps)
For Reps
– 4:00 Rower (Calories)
– 1:00 Rest
– 3:00 Burpees
– 1:00 Rest
– 2:00 Double Unders
B: Metcon (Time)
For Time:
– Calories
– Burpees
– Double Unders