CrossFit MontCo – CrossFit
Warm Up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Conditioning
Midline #1 (Time)
20 min cap.
4 rounds for time:
50 Dubs
25 Plate Sit Ups (45/25)
Metcon
Venting (Time)
20 min Cap.
5 rounds for time:
20 V-Ups
15 H.R Push Ups (10 HSPU)
Scale – Toe Touches, Banded Push Ups