CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Rower
PVC Pipe Warmup
– 10 Pass Through
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Two Rounds
– 10 KB Halos (Alternate directions)
– 10 KB Single Leg Deadlifts
– 10 Dead Bugs
Mobility
10:00
– Foam Roll
WOD
Friane (Time)
21-15-9 Reps For Time:
– Deadlift (225#/155#)
– Pullup
RxPlus:
– Deadlift 255#175#
Scale Options:
– Deadlift 155#/95#
– Ring Rows