CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
Three Rounds
– 25m High Kicks
– 25m Side to Side Lunges
– 1:00 Dumbell Lat/Shoulder/Tricep Stretch on Bench
3x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Level Two
L2 A: Deadlift (5/5/5/5/5 w/ 2:00 Rest)
L2 B: Metcon (Time)
Five Rounds
– 5 Goblet Squats (24kg/16kg)
– 10 Russian Swings
– 100m Run
– 100m Walk
Level Three
L3 A: Overhead Squat (2RM – 15:00)
L3 B: Metcon (Time)
Five Rounds
– 5 Deadlifts (225#/145#)
– 10 Box Jumps (24″/20″)
– 100m Run
– 100m Walk
RxPlus:
– Deadlift (275#/175#)