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Workouts

2016-09-26

CrossFit Montgomery – CF L2 & L3

Warm-up

– 400m Run

Five Rounds

– 1 Plank Lunge + Samson Stretch + Piriformis Stretch (Each Leg)

– 3 Goblet Squats w/ 2 Pause at Bottom

Weightlifting

A: Tempo Front Squat (5 x 2 @ 31X1)

B: Metcon (AMRAP – Rounds and Reps)

EMOM – 10:00

– 1 Hang Squat Clean + 1 Squat Clean
Score: Weight + Rounds

Finisher

C: Metcon (Time)

21-15-9 Reps For Time:

– Wall Ball (20#/14# @ 10’/9′)

– Burpee
RxPlus:

– KB Swings (32kg/20kg)