CrossFit Montgomery – CF L2 & L3
Warm-up
– 200m Run
– 5 Plank Lunges
– 5 Plank Samsons
– Piriformis Stretch
PVC PIpe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
2x: Warmup #3 (No Measure)
– 10 Overhead Squats
– 10 Burpees
Level Two
L2 A: Front Squat (3/3/3/3/3 w/ 2:00 Rest)
L2 B: Metcon (Time)
Five Rounds For Time:
– 50 Single Unders
– 10 Wall Balls (14#/10# @ 10’/9′)
– 10 Pullups
Level Three
L3 A: Overhead Squat (3RM – 12:00)
L3 B: Metcon (Time)
Five Rounds For Time:
– 30 Double Unders
– 5 Overhead Squats (115#/75#)
– 5 Burpee Pullups