CrossFit MontCo – CrossFit
OHS warm up (No Measure)
10 dislocates/ pass-throughs
10 OHS with PVC pipe
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
Overhead Squat (3×15 @ 70%)
3×6 Scaled for beginners at moderate weight.
**Newer folks do back/front squats/frankensteins and work on behind the neck press to achieve overhead position.
Pull N’ Thrust (5 Rounds for time)
Every 4 minutes 5 RDS
250 m row
100 m run
20 thrusters 75/55(95/65)
**If finish under 4 min, rest, if not restart at minute 4.
If more then 5, start half on thrusters, if more than 10 start additional on Run.
*Score each round individually.
75 anchored sit ups (Time)
75 anchored sit ups for time