CrossFit Montgomery – CF L2 & L3
Warm-up
– 400m Run
– 500m Row
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Press
Two Rounds
– 10 Lunge (total)
– 10 Situp
– 10 Pushup
– 10 KB Swing
3x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
WOD
A: Metcon (Weight)
Six Rounds
– 10 Weighted Hip Extension
– 50m Heavy Farmers Carry
Score: Total weight on farmers carry.
B: Metcon (Weight)
Six Rounds
– 5 Double KB Presses
– 25m Overhead Carry
– 25m Front Rack Carry
C: Tabata Weighted Planks (AMRAP – Rounds and Reps)
Tabata (8 x :20/:10)
– Weighted RKC Plank Holds