CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
– 25m High Kicks
– 25m Inch Worms
– 25m Samson Lunges
– 25m Skip
– 25m High Skip
– 25m Power Skip
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Level Two
L2 A: Metcon (4 Rounds for reps)
5:00 x 4 w/ 2:00 Rest
Buy-in: 30 Squat Thrust
1. Max Russian KB Swings (24kg/16kg)
2. Situps
3. Ball Slam (30#/20#)
4. Row (Calories)
Level Three
L3 A: Metcon (4 Rounds for reps)
5:00 x 4 w/ 2:00 Rest
Buy-in: 30 Burpees
1. Max Row (Calories)
2. Toes to Bar
3. KB Swings (32kg/20kg)
4. Ball Slam
RxPlus:
– Toes to Bar instead of Situps