Motivation Monday

CrossFit MontCo – CrossFit

Warm Up

OHS warm up (No Measure)

2 rounds

10 dislocates/ pass-throughs

10 OHS with PVC pipe

10 pushups

1 minute bottom squat holds

10 wall extensions

Wall Extensions – https://www.youtube.com/watch?v=d6V2Exzb324

OHS prep – https://www.youtube.com/watch?v=HgEgIGE2ZI8

Weightlifting

Snatch Balance (10×1 @ 70%)

Meet the bar; arms and legs should land simultaneously…

Metcon

To the Windows, to the wall! (Time)

5 rounds for time- 15 min cap

5rds

10 hang snatch 95/65

15 toes 2 bar

20 dubs

After Party

Pull Up Negatives

Jump up and work slow release away from the bar.

Categories: WOD

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