CrossFit Montgomery – CF L2 & L3
Warm-up
10:00 – Rower @ 60%
Three Rounds
– 5 Band Pulls (front)
– 5 BandOverhead Lunges (each)
– 5 Band Pulls (overhead)
– 5 Band Sotts Press
– 5 Band Pulls (behind)
Weightlifting
A: Shoulder Press (5 x 8 Reps @ 60% of 1RM every 3:00 Rest)
Metcon
B: Metcon (Time)
For Time
– 250m Sled Pushes (4×45#/3×45#)
– 5 Rope Climbs
– 50 Box Jumps (20″/16″)
– 25 Calories Air Dyne
Note: 250m = 5 trips back and forth across the gym.
Anabolic Add-On
C: Anabolic Add-on – Cycle 1 Friday (Weight)
Four Rounds
– 10 Double KB Front Squat
– 10 Double KB Row
Score: Total weight used in both movements.