CrossFit MontCo – CrossFit
Warm-up
Deadlift Warm Up 2 (No Measure)
20 jump ropes
1 length Frankenstein walks
1 length High Knees w/ Intensity
10 straight leg sit-ups
10 press ups (squat to stand)
X2
Warm up to weight- should start around 50% then move to weight for workout within 3-5 minutes.
Strength
Deadlift (10 x 3 @ 80%)
20 min EMOTM
Evens: 100m sprint
Odds: 3 reps @ 80%
Metcon
Rest 3 minutes between Metcons.
Slammin’ Toes (Time)
Wod-
For time (7 min cap)
21-15-9
Slam balls (athlete chooses weight)
Toes 2 bar
Metcon (AMRAP – Rounds and Reps)
5 min amrap
5 pull ups
15 med ball.cleans
After Party
Metcon (No Measure)
Ap-
Superset
5*1 rope climb (quality-work form)
5*5 tire flips