CrossFit Montgomery – CF L2 & L3
Warm-up
– 30 Calorie Row
PVC Pipe Warmup
– 10 Pass Through
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squat
Skill
Overhead Banded PVC Pulls
– 25 Reps
Hanging Arch and Hollows
– 5:00 Practice
Weightlifting
A: Push Press (2/2/2/2/2 w/ 2:00 Rest)
WOD
B: Metcon (AMRAP – Rounds and Reps)
AMRAP x Three Rounds
– 3:00 10 Squat Thrust + 10 Box Jump (20″/16″)
– 2:00 Calories Row
Score: Completed full rounds of squat thrust and box jump + total calories. Each round of AMRAP starts back at squat thrust. No picking up where you left off when you come off rower.
Note: No rest between rounds.