CrossFit MontCo – CrossFit
Back Squat Warmup (No Measure)
1-3 Min Rowing
20 Couch Stretches
1 Min Bottom Squat Hold
20 Dislocates/ Pass Thrus
Box Squat (New 1 rep max.)
These have a wider stance and they should be sitting tall on the box.
Partner Kalsu (Time)
30 min cap.
Kalsu(this is a hero wod so should be done as close as possible to RX but with obvious mods)
100 thrusters 135/95
starting at go compete 5 burpees at the top of each minute
partners must alternate burpees but may split thrusters however they see fit
*We did this same partner WOD in January. Try to partner up with the same person.
*If you have to scale, choose a weight that is between medium and heavy that you can get with good form.