Everyday is training day.

CrossFit MontCo – CrossFit

Warm-up

OHS warm up (No Measure)

2 rounds

10 dislocates/ pass-throughs

10 OHS with PVC pipe

10 pushups

1 minute bottom squat holds

10 wall extensions

Wall Extensions – https://www.youtube.com/watch?v=d6V2Exzb324

OHS prep – https://www.youtube.com/watch?v=HgEgIGE2ZI8

Weightlifting

Overhead Squat (3 x 18 @ 70% of max)

Metcon

Crucifying Session (AMRAP – Rounds)

Every 2 minutes for 10 rounds

30 dubs

15 burpees

After Party

75 anchored sit ups (Time)

75 anchored sit ups for time
go faster than last week

Categories: WOD

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