CrossFit MontCo – CrossFit
Warm-up
Saturday Warm Up (No Measure)
20 dislocates (pvc passthroughs)
10 push ups
15 sit ups
Metcon
Metcon (AMRAP – Reps)
EMOTM for 10 minutes
– Double Unders
– Scissor Kicks
– Rest
– Plate Sit Ups (45/25)
– Double wall Ball Shots
Score is total reps
Metcon
Abuse (3 Rounds for time)
1 round every 5 min for 15 minutes
25 Cals on rower
20 V-Ups
15 russian twist(l/r=1)
10 toes 2 bar
5 wall walks
Score each round separately.
Metcon
400m Run (Time)
Max Effort 400m Run