Morning routine – keep it simple so you don’t have to think about

CrossFit MontCo – CrossFit

Warm Up

DeadLift/Run Warm Up (No Measure)

2 rounds-

:30 straight leg sit ups

:30 Press ups (Squat to stand)

:30 Tuck Jumps

Strength

Deadlift (6 x 1 @ 95%)

12 EMOTM

Evens: 100m sprint

Odds: 1 deadlift @ 95%

Metcon

Unstoppable (Time)

For time with 17 min cap

Buy in –

800m run

Then

4 rounds

15 pull-ups (+C2B)

21 KB Swings

27 Air squats

After Party

50 HR Push-ups (perform form) (Time)

50 hand release push-ups for time with no cap

*must be perfect form

Categories: WOD