2017-06-16

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.

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