CrossFit MontCo – CrossFit
Warm Up
Back Squat Warmup (No Measure)
2 Rounds
1-3 Min Rowing
20 Spidermans
20 Couch Stretches
1 Min Bottom Squat Hold
20 Dislocates/ Pass Thrus
Weightlifting
First 5 minutes, 2 reps, then 1…
Paused Back Squat (5×2 @ 86%)
3 sec pause in bottom squat
Paused Back Squat (5×1 @ 86%)
3 sec pause in bottom squat
Metcon
Metcon (AMRAP – Reps)
Wod- for reps (14 min)
75 deadlifts 135/95
50 s2o
50 c2b pull ups (25 bar muscle ups)
Then max dubs
After Party
Handstand Practice
Practice Walks, Shoulder Taps or holds…