CrossFit MontCo – CrossFit
Warm Up
Chipper Warm Up (No Measure)
2 rounds
1 – 3 minutes rowing
1 – 3 minutes singles
10 dislocates/ pass thrus
10 push ups
1 minute hold bottom squat
Metcon
Cindy is on the Move! (Time)
Row 20 Cals
3 rds of Cindy
Run 800 m
6 rds of cindy
9 *Run 100 m 1 rd of Cindy
**Cindy= 5 Pull Ups, 10 Push Ups, 15 Air Squats
RX+ option
2 bar mu
4 hspu
6 1 arm kb squat snatch(from hang)