CrossFit Montgomery – CF L2 & L3
Warm-up
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
Three Rounds
– 10 Shoulder Extension with PVC Pipe
– 1:00 Minute Horse Stance
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Weightlifting
A: Metcon (Weight)
Back Squat
4/3/2/1 w/ 2:00 Rest
B: Metcon (Weight)
EMOM – 7:00
– 4 Back Squat at 60% of Part A 1 Rep
Note: If form breaks down lower the weight.
Finisher
C: Metcon (AMRAP – Rounds and Reps)
Ladder – 7:00
– Handstand Pushup
– Box Jump w/ Step Down (24″/20″)
Scale: Double KB Press