CrossFit MontCo – 6 Week Challenge
Warm Up
Coach Led (No Measure)
Coach will lead you through warm-up,
Strength
Day 4 – Strength (No Measure)
3 Rounds (no measure)
8 Sumo Deadlift
12 KB step ups – l/r=2 – Show scaling
10 Hip lift to hamstring curl – on wallball – Show scaling
Rest 2 min between rounds
*Same as last week. Focus on form and go heavier if possible.
Metcon
Day 4 – METCON (4 Rounds for reps)
20 min EMOM – 40 on 20 off
1. Wallballs
2. Goblet Squats – 53/35
3. Row Calories
4. Jump Rope
5. Rest 1 min (write score)
Score is total reps for each round.
*Similar to last week. Except work 10 sec long and 10 sec less rest and jump ropes instead of running.