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Workouts

2015-11-25

CrossFit Montgomery – CF L2 & L3

Warm-up

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Throughs

– 10 Presses

1 to 5 Reps

– Ball Slam

– Mountain Climber

– Pushups

Weightlifting

Three Rounds w/ 2:00 Rest

A: Push Press (EMOM – 6:00)

3 reps every minute

B: Metcon (Weight)

Three Rounds w/ 2:00 Rest

– 3.3.3 Power Cleans + 1 Jerk
Note: 3 power cleans + 1 jerk. Rest for 10 seconds. Three times.

Finisher

C: Metcon (No Measure)

EMOM – 12:00

– Odd: 30 Second L-Sit

– Even: 30 Second Wall Sit