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