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 (4 x 10 Reps @ 60% of 1RM Every 3:00)
Metcon
B: Metcon (Time)
Three Rounds
– 200m Run
– 15 Box Jump (20″/16″)
– 15 Wall Ball (20#/14# @ 10’/9′)
– 10 Box Jump (24″/20″)
– 10 Wall Ball (20#/14# @ 10’/9′)
– 5 Box Jump (30″/24″)
– 5 Wall Ball (20#/14# @ 10’/9′)
Anabolic Add-On
C: Anabolic Add-on – Cycle 1 Wednesday (Weight)
Four Rounds
– 10 Ring Pushup
– 10 Barbell Curl