CrossFit MontCo – CrossFit
Warm Up
OHS warm up (No Measure)
2 rounds
10 dislocates/ pass-throughs
10 OHS with PVC pipe
10 pushups
1 minute bottom squat holds
10 wall extensions
Wall Extensions – https://www.youtube.com/watch?v=d6V2Exzb324
OHS prep – https://www.youtube.com/watch?v=HgEgIGE2ZI8
Weightlifting
Overhead Squat (3X20 @ 60%)
Metcon
Boot Camp (Time)
Wod- for time (12 min cap)
3 RDS
30 push ups
20 Russian twist 45/25 plates
10 overhead lunges
Left/Right=1
Lunges can be stationary or walking.
Metcon
Balls to the wall (AMRAP – Reps)
3 min AMRAP
30 wall balls 20/14 then
with remaining time max wall walks
*score is total reps to include the wall balls
*this should be an all out effort
After Party
Hollow Rock Holds
5x max hollow rock holds