CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Rower
– 10 Plank Lunges
– 10 Plank Samsons
– 5 Inch Worms
1 to 5 Reps
– Air Squats
– Ball Slams (20#/10#)
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Weightlifting
Four Rounds w/ 2:00 Rest
A1: Back Squat (6-6-6-6)
A2: Single KB Row (6-6-6-6 (each))
Metcon
B: Metcon (AMRAP – Rounds)
EMOM – 8:00
– 3 Handstand Pushups
Finisher
C: Metcon (Time)
Three Rounds:
– 15 Ball Slams (40#/20#)
– 12 Burpees
– 10 Pullups
– 8 Box Jumps (24″/20″)
– 45 Double Unders