CrossFit Montgomery – CF L2 & L3
Warm-up
-400m Run
Couch Stretch
– 1:00 Position 1 (each)
– 1:00 Position 2 (each)
PVC Pipe Warmup
– 10 Pass Through
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squat
3x: Olympic Warmup (Snatch) (No Measure)
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Snatches
– 5 Overhead Squats
– 5 Snatch Balance
– 5 Squat Snatches
PVC Pipe, Barbell, Barbell plus weight
Weightlifting
A: Snatch (1RM – 15:00)
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 10:00
– 1 to 5 Push Press (115#/75#)
– 5 to 1 Box Jumps (24#/20#)
Note: When you complete round of 5 push presses and 1 box jump start back at 1 push press and 5 box jumps.
RxPlus:
– Push Press (135#/85#)