2017-06-14


CrossFit Montgomery – CF L2 & L3

Warm-up

10:00 – Run @ 60%

1 to 3 Reps

– Inch Worm

– Cobra + Downward Dog

– Side to Side Lunge (each)

Weightlifting

A: Barbell Row (5 x 8 Reps @ 60% of 1RM w/ 2:00 Rest)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Ladder – 10:00

– 10/20/30/40… Calories Row

– 10/20/30/40… Wall Ball (20#/14# @ 10’/9′)
Note: Add 10 reps to each movement every round. 10 the first round, 20 the second, etc.

Score: Completed rounds plus additional reps.

Anabolic Add-On

C: Anabolic Add-on – Cycle 1 Wednesday (Weight)

Four Rounds

– 10 Ring Pushup

– 10 Barbell Curl

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