CrossFit Montgomery – CF L2 & L3
Warm-up
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
1:00 Piriformis Stretch (each leg)
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Level Two
L2 A: Metcon (AMRAP – Rounds and Reps)
AMRAP – 20:00
– 100 Single Unders
– 50 Russian KB Swings (24kg/16kg)
– 50 Pushups
*EMOM – 5 Wall Balls (14#/10#@10’/9′)
Wall balls do not count towards your score.
Level Three
L3 A: Metcon (AMRAP – Rounds and Reps)
AMRAP – 20:00
– 50 Double Unders
– 50 OH KB Swings (24kg/16kg)
– 50 Pushups
*EMOM – 5 Wall Balls (20#/14#@10’/9′)
Wall balls do not count towards your score.