CrossFit MontCo – CrossFit
Start your day with 20 ounces of water. Ideally we want to consume a minimum of 64 ounces of H2O daily! Find a method to remember that works for you!
Back Squat Warmup (No Measure)
1-3 Min Rowing
20 Couch Stretches
1 Min Bottom Squat Hold
20 Dislocates/ Pass Thrus
Box Squat (3×15 84% normal back squat)
These have a wider stance and they should be sitting tall on the box.
Partner DT (AMRAP – Rounds and Reps)
Partner wod 20 min amrap
Alternating RDS of
DT- 155/105 Rx, 115,80 scale then scaled as needed.
RDs must be unbroken for every break of the rd both partners must stop and do 5 burpee box jump overs
Max Height Box Jump (Distance)
Find Max Jump