CrossFit MontCo – CrossFit
Warm Up
Split Jerk Warm Up (No Measure)
2 Rounds
1-3 mins of rowing
10 PVC Dislocates/ Pass Thrus
10 PVC Overhead Squat
10 Spidermans
10 PVC Split Jerk
Split Jerk Intro – https://www.youtube.com/watch?v=2av_qXinO78
Weightlifting
4 sets- 3 front squats and 1 jerk
1 Front Squat + 1 Jerk (Strength- 4*3+1 front squat + jerk @ 88% of max)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner wod
Partner
20 min amrap
Helen one person does Helen while other person completes air squats
**Can break up however, other person must be doing air squats.
Score is RDS of Helen plus air squats
400m Sprint
> 21 Kettlebell Swings (24kg)
> 12 Pull-ups