CrossFit MontCo – CrossFit
Warm Up
Deadlift Warm Up (No Measure)
2 Rounds
10 spidermans
1 min each leg couch stretch
1 min each leg wall hamstring stretch
10 push ups
Deadlift Prep –
https://www.youtube.com/watch?v=HomJymq0VZE
http://www.mobilitywod.com/2010/12/episode-105-deadlift-prep/
Weightlifting
Tuesday –
Strength emotm 20 min
Evens – 6 toes 2 bar
Odds- 4 deadlifts 76% of max deadlift
Toes-To-Bar (10X6)
Deadlift (10X4 @ 76%)
Metcon
Chipper Tuesday (Time)
Wod- for time (12 min cap)
20 cal row
30 box jump overs
40 1 arm KB snatches
50 goblet squats
60 dubs
After Party
100m sprints (8 Rounds for time)
8 100m Sprints – equal work/rest ratio