Day 2

CrossFit MontCo – 6 Week Challenge

Warm-up

Coach Led Warm-Up (No Measure)

Coach will lead you through warm up.

Strength

Day 2 Strength (No Measure)

1a. Strict OH Press – 3×10 – AHAP

1b. BB Bent Over Row – 3×12 AHAP

1c. Lateral Raise – 3×12 – 4 count lower

Rest 75 sec

Strength

Day 2 Strength #2 (No Measure)

2a. Push-ups – 2×15+ Failure – show scaling

2b. Pullups – 2×15+ Failure – show scaling – push for band and spot on these – scale to supine

Metcon

Day 2 Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

10 ALT Russia KB Swings – 53/35 5 burpees

5 Goblet Reverse Lunge each leg

Rest 2 min

5 min AMRAP

7 box jumps

7 Toes to Bar

7 Air Squats

Score is total rounds + reps

Categories: WOD

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