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
1 Front Squat + 1 Jerk (3*3+1 front squat + jerk @ 94% of max)
Partner Metcon
Unison Relay (Time)
For time complete:
Teams of 3 or 4 depending on rower needs
1600m Row (divided anyway). One person must be in the plank the entire row.
20 Wallball each (relay style)
40 Unison Situps (arms interlaced)
20 Pull-ups Each (relay style)
40 Unison KB Swings
40 Squat Cleans (divided anyway) (155/105). One person must be in the plank the entire time cleans are being done.
20 Unison Burpees