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Workouts

2016-01-13

CrossFit Montgomery – CF L2 & L3

Warm-up

2:00 Jump Rope

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Level Two

Metcon (AMRAP – Rounds)

EMOM – 20:00

– Odd: 12 Air Squats

– Even: 6 Push Presses (95#/65#)
RxPlus:

– 15 Air Squats

– 6 Push Presses (115#/75#)

Level Three

Metcon (AMRAP – Rounds)

EMOM – 20:00

– Odd: 12 Wall Balls (20#/14# @ 10’/9′)

– Even: 6 Ring Dips
RxPlus:

– Odd: 15 Wall Balls (20#/14# @ 10’/9′)

Finisher

Metcon (No Measure)

3:00

– Hollow Holds
RxPlus:

– Hollow Rocks