CrossFit MontCo – CrossFit
Warm Up
Explosive Hip Tabatta Warm Up (No Measure)
Tabatta Style:
20 on 10 off 2x at each station then rotate
1-Broad Jumps
2- Burpees
3- Med Ball Cleans (Power)
4- KBS (lighter)
Weightlifting
Power Clean (Pause at knee) (EMOTM 12- 83%)
https://www.youtube.com/watch?v=rj2j5OcpdnI
work on pulling under not wide feet
Metcon
Rest 2 miutes between each metcon.
5 mins @ the bar! (Time)
for time(5 min cap)
5 RDS
5 pull ups
4 toes 2 bar
3 front squats 135/95
2 s2oh
30 Slurpees FOR TIME (Time)
For time (5 min cap)
30 burpee slam balls
*Athlete Choose Weight
Kettle Power (AMRAP – Rounds and Reps)
5 min Amrap
10 1 arm kb swings 53/35
15 Goblet Squats
After Party
Metcon (No Measure)
Ap-
3 RDS
10 hspu
30 band pull apart
Scale- work kick ups, handstand hold.