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
Rower Conditioning #5 (3 Rounds for time)
Strength-
Rower cond #5
3*250m row+15 box jump overs
Partner Metcon
30’s are rough (Time)
Wod partner
1 partner must be holding a plate overhead to work. 45/25 (rx + in bottom squat with plate ovrhead)
30 clean and jerks 115/80 (135/95)
30 toes 2 bar
30 front squats
30 toes 2 bar
30 deadlifts
Accessory Work
Metcon (No Measure)
3*25 weighted push ups
3*10 laterial box step ups weighted with kb