CrossFit MontCo – CrossFit
Warm-up
Saturday Warm Up (No Measure)
20 dislocates (pvc passthroughs)
10 push ups
15 sit ups
Metcon
Snarf Eggbert (abs) (5 Rounds for reps)
5 rds for max reps 1 min each
a. russian twist
b. hello dollies
c. plate sit ups
d. plank ups downs (each up and down is 1 rep)
e. rest
*score each round separately, total reps each round
Metcon
Metcon (Time)
For time with 20 min cap
500m row
100 dubs
400m run
100 dubs
30 KB swings
100 dubs