CrossFit Montgomery – CF L2 & L3
Warm-up
– 1:00 Rower
– 400m Run
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Throughs
– 10 Presses
Skill
15:00 – Rope Climb Progressions
– Hangs
+ Knees up
+ Alternating leg extensions
+ Leg wrap
+ Step up rope
+ Reach up and reset grip
+ Multiple steps up the rope
Note: Each step adds to the previous drill
WOD
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups