CrossFit Montgomery – CF L2 & L3
Warm-up
– 200m Run
Three Rounds
– 1:00 Piriformis Stretch (each leg)
– 2 Inch Worms
– 3 Plank Lunges (each)
Skill
10:00
– Kettlebell Clean
– Kettlebell Snatch
Level Two
L2 A: Metcon (3 Rounds for time)
0:00 – 10:00
For Time:
– 75 Slam Balls (30#/20#)
10:00 – 20:00
21-15-9 For Time:
– Calories Row
– HR Pushups
20:00 – 30:00
Five Rounds For Time:
– 7 KB Cleans (24kg/16kg)
– 70 Single Unders
Level Three
L3 A: Metcon (3 Rounds for time)
0:00 – 10:00
For Time:
– 100 Wall Balls (20/14# @ 10’/9′)
10:00 – 20:00
21-15-9 For Time:
– Calories Row
– Ring Dips
20:00 – 30:00
Five Rounds For Time:
– 5 KB Snatches (24kg/16kg)
– 50 Double Unders