CrossFit MontCo – CrossFit
Warm-up
Saturday Warm Up (No Measure)
20 dislocates (pvc passthroughs)
10 push ups
15 sit ups
Metcon
ABsolved (Time)
21-15-9
toes 2 bar
kb swings
med ball V-Ups (med ball held in between feet) (scale Med ball in hands)
400 m run after each round
For time with a 20 min cap
Scale accordingly
Partner Metcon
Partna’ 10 Switch (Time)
Wod- Partner Wod- 25 min cap
Must alt every 10 reps
100 back squats 95/65
80 KB swings
60 Thrusters
40 overhead lunges(L/r=1) with kettlebell
20 synchronized burpees
Once an exercise is started the bar or kettlebell may not touch the ground.
**If it does 400 meter run