Announcements
Don’t forget to do your planks…
CrossFit Montgomery – CF L2 & L3
Warm-up
– Tabata Jump Rope
PVC Pipe Warmup
– 10 Pass Through
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squat
Skill
5:00
– Hard Arch to L-Sit on Bumper Plates
5:00
– 3-Part Muscle-Up Progression (False Grip Pull to chest x 2, Ring Transition x 2, Ring Dip x 2)
Weightlifting
A: Split Jerk (1/1/1/1/1 w/ 2:00 Rest)
B: Metcon (Time)
For Time
– 10 to 1 Toes to Bar
– 1 to 10 Ring Dip
– 10 Air Squat