CrossFit MontCo – CrossFit
Warm Up
Back Squat Warmup (No Measure)
2 Rounds
1-3 Min Rowing
20 Spidermans
20 Couch Stretches
1 Min Bottom Squat Hold
20 Dislocates/ Pass Thrus
Weightlifting
Paused Back Squat (1 rep EMOTM for 10 minutes @ 80%)
3 sec pause in bottom squat
Be consistent!
Metcon
Jack Sparrow (AMRAP – Rounds and Reps)
5 min AMRAP
10 S2O 95/65
10 front squats
*any drop of barbell must stop and do 10 burpee
REST 4 MINUTES BETWEEN WODS
Metcon
Axel Foley (Time)
For time with 8 min cap
21-15-9
Wall Balls
Dubs x3
After Party
Hollow Holds/ V-ups (No Measure)
3 rounds
30 sec hollow hold
10 v-ups