CrossFit Montgomery – CF L2 & L3
Warm-up
– 25m High Kicks
– 25m Fanny Kicks
– 800m Run
– 25m Side to Side Lunges
– 25m Burpee Broad Jumps
Mobility
A. Couch Stretch
– 1:00 Each Position
B. Piriformis Stretch (shin in line with shoulders)
– 1:00 minute to knee
– 1:00 minute to shin
– 1:00 minute to foot
WOD
CrossFit Games Open 16.5 (Time)
21-18-15-12-9-6-3 Reps For Time:
– Thruster (95#/65#)
– Bar Facing Burpee
CrossFit Games Open 16.5 Scaled (Time)
For Time:
21 Thruster, 65# /45#
21 Bar Facing Burpees
18 Thruster, 65# /45#
18 Bar Facing Burpees
15 Thruster, 65# /45#
15 Bar Facing Burpees
12 Thruster, 65# /45#
12 Bar Facing Burpees
9 Thruster, 65# /45#
9 Bar Facing Burpees
6 Thruster, 65# /45#
6 Bar Facing Burpees
3 Thruster, 65# /45#
3 Bar Facing Burpees