CrossFit MontCo – 6 Week Challenge
Warm Up
Coach Led Warm-Up (No Measure)
Coach will lead you through warm up.
Strength
Day 1 Strength (No Measure)
3 Rounds (no measure, focus on form)
10 Sumo Deadlift – 4 count eccentric – AHAP
12 KB step ups – l/r=2 – Show scaling
10 Hip lift to hamstring curl – on wallball – Show scaling
Rest 2 min between rounds
Metcon
Day 1 Metcon (AMRAP – Reps)
20 min EMOM – 30 on 30 off
1. Wallballs
2. Goblet Squats – 53/35
3. Row Calories
4. Run 200
5. Rest 1 min (write score)
Everyone runs together on the 4th minute
Score is total reps