CrossFit Montgomery – CF L2 & L3
Warm-up
– 1:00 Jump Rope
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Press
– 1:00 Jump Rope
Two Rounds
– 10 Situps
– 10 Lunges (each)
– 10 Ring Rows
– 1:00 Piriformis Stretch (each)
Level Two
L2 A: Front Squat (3/3/3/3/3/3 w/ 2:00 Rest)
L2 B: Metcon (Time)
For Time:
– 10/8/6/4/2 Pullup
– 10/8/6/4/2 Weighted Step Up (20″/16″)
Level Three
L3 A: Metcon (2 Rounds for weight)
1RM – 15:00
– Front Squat
– Thruster
L3 B: Metcon (Time)
For Time:
– 10/8/6/4/2 Burpee Pullup
– 10/8/6/4/2 OH Lunge (45#/25#)
For Time:
– 5/4/3/2/1 Muscle Ups
– 10/8/6/4/2 OH Lunge (45#/25#)