CrossFit MontCo – CrossFit
Warm Up
Squat Warm Up (No Measure)
1-3 Minutes of Rowing
20 Dislocates
20 Spidermans
1-3 Minutes of Couch Stretch
20 Air Squats
1 -3 Minutes of Shoulder Mobility
Weightlifting
Overhead Squat (3×15 @ 50% of max)
Metcon
Seven Ate Nine (Time)
Wod-(14 min cap)
7 RDS
3 deadlift 155/105
4 power clean
5 front squat
6 burpee over barbell
7 min Cindy (AMRAP – Rounds and Reps)
7 min amrap
5 pull ups
10 push ups
15 air squats
**Goal is 10+ Rounds
After Party
Metcon (No Measure)
Ap-
2rds
Walk down with KB in overhead position then 10 KB push press walk back then 10 KB burpee to stand