CrossFit Montgomery – CF L2 & L3
Warm-up
– 1:00 Jump Rope
1 to 5 Reps
– Lunge
– Squat
– Situp
1:00 Piriformis stretch each leg
5:00 Back Squat Warmup
Level Two
L2 A: Back Squat (3/3/3/3/3 @ 31X1)
L2 B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 8 Situps
– 8 Pushups
– 8 Steps Ups (each)
Level Three
L3 A: Back Squat (5/3/1+ w/ 67/76/85% of 1RM + 10lbs)
L3 B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 8 Ring Dips
– 8 KB Snatch Total (24kg/16kg)
– 8 Single KB Thrusters (24kg/16kg)