CrossFit MontCo – CrossFit
Back Squat Warmup (No Measure)
1-3 Min Rowing
20 Couch Stretches
1 Min Bottom Squat Hold
20 Dislocates/ Pass Thrus
Box Squat (3 x 2 @ 100% of normal back squat max)
These have a wider stance and they should be sitting tall on the box.
Wolfpack #2 (Time)
WOD for time with 25 min cap
Team of 3
2000m row (divided anyway) while other two partners plank.
90 wallballs (10/10/10 relay style)
45 seal situps (arms interlaced)
90 pull-ups (10/10/10 relay style)
45 squat cleans (divide anyway) (155/105) while other two partners plank.
how to interlace arms for situps – https://www.youtube.com/watch?v=5tf-qzERdnA
seal situp – feet are anchored to ground
put partners name in comment box