CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
PVC Pipe Warmup
– 10 Pass Through
– 10 Twists
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squats
Three Rounds
– 3 Cobra to Downward Dog
– 25m Bear Crawl
Skill
10:00
– Handstand
– Handstand w/ Shifting weight arm to arm
– Handstand w/ Shoulder Taps
Level Two
L2 A: Metcon (Weight)
Four Rounds:
– 25m Double KB OH Walk
L2 B: Metcon (AMRAP – Reps)
EMOM – 20:00
– Odd: 3 Presses (105#/70#)
– Even: Max Ring Rows
Score: Total Ring Rows
Note: Rx is shoulders directly below rings. You must be able to press at least one rep with the weight. To complete the 3 reps you may push press.
Level Three
L3 A: Metcon (Weight)
Three Rounds
– 25m Double KB OH Lunge
L3 B: Metcon (AMRAP – Reps)
EMOM – 20:00
– Odd: 3 Hang Clean Thrusters (135#/85#)
– Even: 6 Toes to Bar