CrossFit MontCo – CrossFit
Warm Up
OHS warm up (No Measure)
2 rounds
10 dislocates/ pass-throughs
10 OHS with PVC pipe
10 pushups
1 minute bottom squat holds
10 wall extensions
Wall Extensions – https://www.youtube.com/watch?v=d6V2Exzb324
OHS prep – https://www.youtube.com/watch?v=HgEgIGE2ZI8
Weightlifting
Overhead Squat (3×1 @ 100 %)
Last 2 weeks of these…
Metcon
12 x 100m Runs every 2 mins (12 Rounds for time)
Wod-
12* 100 m run every 2 minutes record all times
After Party
Metcon (No Measure)
Superset
2* 10 jump up chin up with a negative as long as possible
2* 30 hollow rocks