CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
– 25m In-Step Lunge
– 25m Samson Lunge
– 25m High Kick
– 25m Fanny Kicker
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Skill
10:00
– Push Jerk
Level Two
L2 A: Shoulder Press (3/3/3/3/3 w/ 3:00 Rest)
Level Three
L3 A: Metcon (3 Rounds for weight)
EMOM Ladder
– Strict Press
– Push Press
– Push Jerk
Note: Press until failure. Then, push press until failure. Then, push jerk until failure. Start with 50% of 1RM press. Males add 10lbs every minute. Females add 5 lbs every minute.
Finisher
B: 1-Mile Run (Time)
Max Effort 1-Mile Run