CrossFit MontCo – 6 Week Challenge
Warm Up
Coach Led (No Measure)
Coach will lead you through warm-up,
Work in push press drills and shoulder mobility.
Strength
Day 5 – Strength #1 (No Measure)
3 rounds (own pace)
8 Push Presses
3 Wall Walks (or attempts)
10 Lateral Raise with plate or DB
*record weight for push press below
Push Press (3 x 8)
Strength
Day 5 – Strength #2 (No Measure)
2 Rounds (no measure, own pace)
15 Push-ups
15 Pull-ups
*show scales
Metcon
Day 5 – METCON (AMRAP – Reps)
6 min AMRAP
5 burpees
10 toes to bar
15 russian KB swings 53/ 35
Rest 2 min
6 min AMRAP
10 sit-ups
10 box jumps
10 goblet squats 53/ 35
Score is total reps.