CrossFit MontCo – CrossFit
Warm Up
Saturday Warm Up (No Measure)
20 dislocates (pvc passthroughs)
10 push ups
15 sit ups
Metcon
Abs gone mad. (AMRAP – Reps)
1:00 min each station 5 rds
-ab rollers(roll all the way out to flat and back it 1 rep)
-V Ups
-sit ups
-toes 2 bar
-rest
*score is total reps from the round that had the lowest score
Metcon
I eat shins for breakfast. (AMRAP – Reps)
3 min work, 2 min rest for 4 rounds
100 m run
30 dubs
20 KB swings
Then max box jump overs
*Score is total box jump overs