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
Split Jerk (10 x 2 @ 80%)
Metcon
No Soda (3 Rounds for time)
3 rounds for time with 3 minute rest between each round
20 cal row
100 m lunge walk
400 m run
30 pull ups/toes 2 bar/KB swings (these are rd1/2/3)
score each round individually
Indoor Version
10 burpees
90 m lunge walk (down and back 3 times)
500 m row
30 pull ups/toes 2 bar/KB swings (these are rd1/2/3)
3 rounds for time, score each round separately
After Party
1:00 handstand hold (No Measure)
1:00 handstand hold