CrossFit Montgomery – CF L2 & L3
Warm-up
– 200m Run
– 5 Plank Lunges (each)
– 5 Plank Samsons (each)
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Level Two
L2: Metcon (5 Rounds for reps)
1. AMRAP – 3:00 w/ 3:00 Rest
– Rower (Calories)
2. AMRAP – 3:00 w/ 3:00 Rest
– Russian KB Swings (24kg/16kg)
3. AMRAP – 3:00 w/ 3:00 Rest
– Burpees
4. AMRAP – 3:00 w/ 3:00 Rest
– Box Jumps w/ Step Down (20″/16″)
5. AMRAP – 3:00 w/ 3:00 Rest
– Situps
Level Three
L3: Metcon (5 Rounds for reps)
1. AMRAP – 3:00 w/ 3:00 Rest
– Rower (Calories)
2. AMRAP – 3:00 w/ 3:00 Rest
– Turkish Getups (20kg/12kg)
3. AMRAP – 3:00 w/ 3:00 Rest
– Burpee Box Jumps (20″/16″)
4. AMRAP – 3:00 w/ 3:00 Rest
– Slam Ball (30#/20#)
5. AMRAP – 3:00 w/ 3:00 Rest
– Hollow Rocks