CrossFit MontCo – CrossFit
Back Squat Warmup (No Measure)
1-3 Min Rowing
20 Couch Stretches
1 Min Bottom Squat Hold
20 Dislocates/ Pass Thrus
Box Squat (3×10 @ 80% regualar back squat)
These have a wider stance and they should be sitting tall on the box.
Partna Tag! (Time)
25 min cap
A. Run 100 m tag partner
B. Run 100 m tag partner
A. 21 pull ups
B. 21 pull ups
A. 21 box jump overs
B.21 box jump overs
Repeat with run, 15,15 then run 9,9…
Only One Works at a time to complete all reps then switch!
**You Run after every exercise, so Pull Ups-Run-Box Jump Overs-Run
When you are done, take 1 minute rest and then complete 100 KB swings as a team- one person works while other holds a KB
Score is time after KB swings minus 1 minute rest.