CrossFit Montgomery – CF L2 & L3
Warm-up
– 1:00 Jump Rope
Two Rounds:
– 5 Plank Lunges
– 10 Ring Rows
– 1:00 Jump Rope
Two Rounds:
– 5 Plank Samsons
– 10 Pushups
One Round:
– Five Turkish Getups (each)
– Five One Arm Overhead Squats
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Level Two
L2 A: Single KB Overhead Squat (5/5/5/5/5 (each) w/ 2:00 Rest)
Rest: 5 each arm then rest.
Score: Heaviest weight you can do 5 reps with on both arms.
L2 B: Metcon (Time)
Five Rounds For Time:
– 5 Box Jumps (24″/20″) w/ Step Down
– 5 Lunges (each)
– 200m Run
Level Two
L3 A: Snatch Balance (2/2/2/2/2 w/ 2:00 Rest)
L3 B: Metcon (Time)
Five Rounds For Time:
– 5 Toes to Bar
– 10 Jumping Squats
– 200m Run