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 (New Max)
Metcon
12 Minute Circuit (AMRAP – Reps)
Wod for reps
12 minute running clock, coach call rotate on 3 min mark.
3 min on rower
3 min hang cleans 95/65
3 min s2o
3 min burpees
no rest between each movement
**Can go in any order so rowers can be used whole time. Essentially 4, 3 min wods.
After Party
Metcon (No Measure)
Superset
2*20 each leg banded hamstring curls (theres many version out there but use this one :
https://www.youtube.com/watch?v=P39aVnfljAI
2* 10 strict toes 2 bar