CrossFit MontCo – 6 Week Challenge
Warm-up
Coach Led (No Measure)
Coach will lead you through warm-up,
Work in back squat drills.
Strength
Day 7 – Strength (Weight)
3 Rounds (own pace)
8 Back Squats
8 KB Step-ups (go heavier than last week)
8 Hip lift to hamstring curl with wall ball
*Record back squat weight.
Metcon
Day 7 – METCON (Time)
21 – 15 – 9
American KB Swing (scale if not comfortable going over head)
Box Jumps
REST 5 Minutes
21 – 15 – 9
Wall balls 20/ 14
Burpees
Score is total time between two WODs.