CrossFit MontCo – CrossFit
Warm-up
Saturday Warm Up (No Measure)
20 dislocates (pvc passthroughs)
10 push ups
15 sit ups
Metcon
6-pack Part 1 (AMRAP – Reps)
To be completed Fight Gone Bad Style:
5 Rounds:
Lunges l/r=2
Leg Raises
Flutter kicks
Hanging knees to chest on bar
*No Rest in between rounds.
Workout will take 20 minutes total for a score of max reps.
Metcon
6-pack Part 2 (Time)
120 Sit-ups for time (+45/25)
*Every 90 seconds, do 1 eccentric push-up lasting 30 seconds. Start at the top of your pushup position and slowly lower down for 30 seconds.