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