Categories
Workouts

2015-01-20

CrossFit Montgomery – CF L2 & L3

Warm-up

– 2:00 Jump Rope

1/2/3/4/5 Reps

– Lunges (each)

– Pushups

– 5 Plank Lunges (each)

– 5 Plank Samsons (each)

– 1:00 Piriformis Stretch (each)

2/4/6/8/10 Reps

– Air Squat

– Situps

Level Two

L2 A: Back Squat (3 x 3 Reps w/ 80-85%)

L2 B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 4 Double KB Rows (20kg/12kg)

– 8 Goblet Squats (20kg/12kg)

– 12 Squat Thrust
RxPlus

– KB Rows (24kg/16kg)

– Goblet Squats (24kg/16kg)

Level Three

L3 A: Back Squat (3 Reps @ 63/72/81% 1RM)

L3 B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 4 C2B Pullups

– 8 Burpees

– 12 Wall Ball (20#/14# @ 10’/9′)