CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 5 Plank Lunges (each)
– 5 Downward Dog to Cobra
Turkish Getup
– 10 Reps (each)
Note: Light weight or no weight. Pause 1 second in each position.
Couch Stretch
– 2:00 each side
Weightlifting
A: Metcon (AMRAP – Rounds and Reps)
EMOM – 7:00
– 1 Front Squat @ 90-95% 1RM
Score: Completed rounds plus weight.
WOD
Rest: 1:00 betwen B, C, and D.
B: Metcon (AMRAP – Reps)
AMRAP – 4:00
– OH Lunges (45#/25#)
C: Metcon (AMRAP – Reps)
AMRAP – 4:00
– Weighted Situps (45#/25#)
D: Metcon (AMRAP – Reps)
AMRAP – 4:00
– Plate Squats (45#/24#)
Rx: Hold Plate out front at arms length.
Scale: Hold plate to your chest.