CrossFit MontCo – CrossFit
Warm Up
Deadlift Warm Up 2 (No Measure)
20 jumping jacks as a group
1 length Frankenstein walks
1 length High Knees w/ Intensity
10 straight leg sit-ups
10 press ups (squat to stand)
X2
Weightlifting
Deadlift
Emotm for 20 min
Evens 100 m Sprint
Odds 1 deadlifts @ 90% of max
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
No Time Cap- staggered start if needed.
**Women use 33#
After Party
Metcon (No Measure)
Ap- 3*1 min plank
3*:30 sec hollow hold
3*20 v ups