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 (3 x 12 @ 65% of max OHS)
Metcon
RIP legs (Time)
Wod for time with 11 min cap
100 m lunge walk
50 KB swings (1arm snatch)
100 m lunge walk
Metcon
Metcon (AMRAP – Reps)
4 min AMRAP
35 wall balls (rx+ heavier WB) then max wall walks
score is total wall walks
After Party
70 v ups (Time)
70 v ups for time