CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
– 10 Plank Lunges
– 5 Plank Samsons
– 1:00 Piriformis (each leg)
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Throughs
– 10 Presses
3x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Level Two
L2 A: Front Squat (1/1/1/1/1 w/ 2:00 Rest)
Metcon (Time)
Five Rounds For Time:
– 5 Box Jumps w/ Step Down
– 10 Goblet Squat (24kg/16kg)
– 200m Run
Level Three
L3 A: Thruster (1RM in 12:00)
L3 B: Metcon (Time)
Five Rounds For Time:
– 5 Double KB Thrusters (20kg/12kg)
– 5 High Box Jumps
– 200m Run