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 12 @ 70% )
Metcon
The People Pleaser (AMRAP – Rounds and Reps)
20 min AMRAP
30 dubs
20 wall balls
10 front squats 135/95 (165/105)
After Party
60 russian twist (Time)
60 russian twist for time