CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 100 Jump Rope
– 1:00 Calf Stretch on Upright (each)
– 1:00 Lat/Shoulder/Tricep Dumbbell Stretch on Bench
– :30 Weighted Cossack Squat Hold (each side)
Note: Calf stretch, :30 pushing hip to post, :30 seconds pushing knee to post.
WOD
A: 10:00 Squat Test (AMRAP – Reps)
Third world squat until you can’t.
B: 5k Run (Time)
Max Effort 5k Run
30:00 cutoff.
C: 5k Row (Time)
Max Effort 5k Row