CrossFit MontCo – CrossFit
Warm-up
Agility WarmUp (No Measure)
**Can be done on side of building or inside width of building.
Walking Knee to Chest
High Knees
Butt Kicks
Karaoke
Bear Crawl (inside)
Lunges
x2
Conditioning
1000m Row (Time)
Max Effort 1000m Row
500m Row (Time)
Max Effort 500m Row
250m Row (Time)
Max Effort 250m Row
Partner Metcon
MAX lift! (3 Rounds for weight)
Partner Wod
For total weight
8 min each lift
Max OHS 0-8
Max front squat 8-16
Max clean 16-24
Choose weight wisely, work with your partner to accumulate the most total weight for each lift. Once a weight is decided for a particular lift it must remain the same. You may change the weights when the movement changes.
I.e- Ohs 200#*10 in 8 mins is 2000# and 100# 20 times in 8 mins is 2000#
If using two bars, only one bar may be in use at a time. Other bar must be completed rested before second is picked up.
Can think about warming up to possible weight attempts during conditioning time.
Accessory Work
Metcon (No Measure)
Superset 2*30 banded GM
2*15 ghd sit ups (can sub plate sit ups)