Best thing about Crossfit is the push from each other to try harder.

CrossFit MontCo – CrossFit

Warm-up

Deadlift Warm Up 2 (No Measure)

25 jump ropes

20 monster walks

10 situps

10 pushups

20 lunge with twist

Weightlifting

20 minute E2MOM, every 2 minutes switch

Evens: Deadlifts

Odds: Toes to bar

Deadlift (10 x 1 @ 95%)

Toes-To-Bar (10×5)

Metcon

Plate Game (Time)

For time with 7 minute cap

200 meter plate run 45/25 (55/35)

Then 2 rounds of

20 Plate situps

20 Stationary OH plate lunges l/r = 1

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

10 HRPU (+HSPU)

10 Jumping Air Squats

10 Box Dips (+Ring dips)

Scale for ring dips: static holds or bar dips

Categories: WOD

Previous Post:

«

Next Post:

»