CrossFit Montgomery – CF L2 & L3
Warm-up
– 2:00 Row
– Couch Stretch (each leg)
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Throughs
– 10 Presses
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Level Two
L2 A: Metcon (AMRAP – Rounds and Reps)
AMRAP – 20:00
– 5 Deadlifts (185#/125#)
– 5 Strict Pullups
– 5 Hand Release Pushups
– 10 Russian KB Swings (24kg/16kg)
– 10 Lunges
– 10 Squat Thrusts
Level Three
L3 A: Metcon (AMRAP – Rounds and Reps)
AMRAP – 20:00
– 5 Deadlifts (275#/175#)
– 5 Pullups (C2B Pullups)
– 5 HSPUs
– 10 KB Swings (24kg/16kg)
– 10 Overhead Lunges (45#/25#)
– 10 Ball Slams (30#/20#)
RxPlus:
– Deadlift (315#/205#)
– KB Swing (32kg/20kg)
– Ball Slams (40#/30#)