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Workouts

2016-01-12

CrossFit Montgomery – CF L2 & L3

Warm-up

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Throughs

then

– 10 Plank Lunges

– 10 Plank Samsons

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Level Two

A: Back Squat (5-5-5 w/ 2:00 Rest)

Note: 70-75% 1RM

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 8 Lunges (total)

– 6 Abmat Situps

– 4 Strict Pullups

Level Three

A: Back Squat (5 Reps @ 60/67/76)

Note:

– 1st set of 5 w/ 60% 1RM

– 2nd set of 5 w/ 67% 1RM

– 3rd set of w/ 76% 1RM. As many reps as possible.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 8 Overhead Lunges (total)

– 6 Burpees (each)

– 4 Toes to Bar
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