CrossFit MontCo – CrossFit
Warm Up
Agility WarmUp (No Measure)
**Can be done on side of building or inside width of building.
Walking Knee to Chest
High Knees
Butt Kicks
Karaoke
Bear Crawl (inside)
Lunges
x2
Metcon
Hurricane Hands (AMRAP – Reps)
12 min amrap-
2-2-2-2-4-4-4-4-6-6-6-6….etc
Butterfly Sit Ups
Box Dips (Ring Dips)
Jumping Air Squats
Wall Balls (Heavier)
Metcon
Metcon (Time)
2 rounds- 20 min cap
Row 250m
20 Box Jump Overs
Run 200m
20 Ring Rows
Lunge 100m
20 Russian Twists w/ plate (L/R=1)
Stagger start if needed on rowers.