CrossFit MontCo – CrossFit
Warm-up
Back Squat Warmup (No Measure)
2 Rounds
1-3 Min Rowing
20 Spidermans
20 Couch Stretches
1 Min Bottom Squat Hold
20 Dislocates/ Pass Thrus
Weightlifting
Back Squat (4 x 4 @ 90%)
Metcon
No Limit (Time)
For time with 12 min cap
5 rounds
20 box step ups (+ KB Goblet step ups)
15 american swings
10 box jump overs
Metcon
100m overhead lunge (Time)
For time with no cap
100m overhead walking lunge 45/25 (+55/35)
After Party
100 dubs for time (Time)
100 dubs for time
if dont have dubs, please use this time to practice them