CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
then
Three Rounds
– 5 Side to Side Lunges
– 5 Scorpion Stretches
– 5 Downward Dog into Cobra Stretch
then
– 1:00 Couch Stretch Each Side
WOD
A: Metcon (AMRAP – Rounds and Reps)
Ladder – 10:00
– Thruster (95#/65#)
RxPlus:
– Thruster (115#/75#)
Score: Total completed rounds plus reps completed after your last completed round, including extra reps the final minute.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 10:00
– 5 Pullups
– 10 KB Swings (24kg/16kg)
– 25 Double Unders