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 x 15 @ 60%)
Metcon
Metcon (Time)
WOD for time with 13 min cap
15-12-9
deadlift 185/ 135 (225/ 155)
box jump overs
HR push-ups (handstand push-ups)
Metcon
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
20 dubs
10 KB swings (1 arm snatches)
After Party
50 anchored situps (Time)
50 anchored situps for time