CrossFit MontCo – CrossFit
Warm Up
OHS warm up (No Measure)
2 rounds
10 dislocates/ pass-throughs
10 OHS with PVC pipe
10 pushups
1 minute bottom squat holds
10 wall extensions
Wall Extensions – https://www.youtube.com/watch?v=d6V2Exzb324
OHS prep – https://www.youtube.com/watch?v=HgEgIGE2ZI8
Weightlifting
Snatch Balance (3*1@96%(PAUSE AT BOTTOM) )
Metcon
Metcon (Time)
wod for time
(7 min cap)
6 Rds
15 dubs
10 kB swings
5 hr push ups(hspu)
Rest 3 min.
Metcon (Time)
6 Rds (7 min cap)
10 burpees
5 ohs 115/80 (135/95) may snatch first rep
After Party
Wall Sit (**Jumping Jacks)
When you drop do ______ till’ everyone drops.
**NO hands on knees, keep a tight core, don’t lean forward.