CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Rower
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Press
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
WOD
A: Metcon (AMRAP – Rounds and Reps)
AMRAP – 20:00
– 5 Ring Dips
– 10 KB Swings (24kg/16kg)
– 200m Run
RxPlus:
– KB Swing (32kg/24kg)
B: Tabata Weighted Planks (AMRAP – Rounds and Reps)
Tabata (8 x :20/:10)
– Weighted RKC Plank Holds