CrossFit MontCo – CrossFit
Yoga tonight at 8pm.
Warm Up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Strength – 20 min Emotm
Evens – 7 toes 2 bar
Odds- 7 deadlifts 65% of max deadlift
Deadlift (10×7 @ 65%)
Toes-To-Bar (10×7)
Metcon
Push Squat (Time)
Wod for time (8 min cap)
21-15-9
hr push ups (15-12-9 hspu)
front squats 95/65
125 Straight leg Sit Ups (Time)
IF YOU BREAK (you know if you take a break) RUN 400M