CrossFit MontCo – CrossFit
Warm Up
Agility WarmUp (No Measure)
**Can be done on side of building or inside width of building.
Walking Knee to Chest
High Knees
Butt Kicks
Karaoke
Bear Crawl (inside)
Lunges
x2
Weightlifting
STARTING NEW PROGRESSION
20 min EMOTM
Evens – 7 Toes to bar
Odds – 8 deadlifts @ 60% of max deadlift
Deadlift (10 x 8 @ 60%)
If don’t have a max, then use this time to find a max.
Toes-To-Bar (10 x 7)
Metcon
Keep calm and farmer on. (Time)
For time with 15 min cap
40 wall balls 20/ 14 (heavier)
100m farmers carry/ walk with bumper plates 45/25 (55/ 35)
30 wall balls
100m farmers carry/ walk with bumper plates
20 wall balls
100m farmers carry/ walk with bumper plates
10 wall balls
Metcon
Bottom squat hold (Time)
Hold the bottom of a squat for 3 minutes with perfect form
(scaled athletes can hold onto something)
*if you fall, plank