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 – https://www.youtube.com/watch?v=2av_qXinO78
Weightlifting
Split Jerk (10 min emotm 2 @ 85%)
Metcon
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 (-)