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CrossFit MontCo – CrossFit

Coaches Corner

“The first question you probably have is which foot should go forward. The answer is easily found by asking a buddy to give you a light push on the back when you’re not expecting it.”

Warm Up

Split Jerk Warm Up (No Measure)

2 Rounds

1-3 mins of rowing

10 PVC Dislocates/ Pass Thrus

10 PVC Overhead Squat

10 Spidermans

10 PVC Split Jerk

Split Jerk Intro –


Split Jerk (10 min emotm 2 @ 85%)


Power Play (Time)

5 RDS-

3 wall walks(10 hspu)

20 lunge walk steps(holding 2 KB suitcase style)

30 dubs

*scale to box, stationary backwards lunge and singles

Rx+ in (-)

250m row intervals (5 Rounds for time)

Categories: WOD