CrossFit MontCo – CrossFit
Warm-up
Saturday Warm Up (No Measure)
20 dislocates (pvc passthroughs)
10 push ups
15 sit ups
Metcon
Core Row (5 Rounds for time)
Every 4 minutes for 5 rounds
10 cal row
15 toes to bar
20 ab mat sit-ups
25 dubs
F4L (AMRAP – Rounds)
5 Rounds
45 secs on / 15 secs off
Hollow Rock Holds
Left Side Plank
Front Plank
Ride Side Plank
Flutter Kicks