CrossFit MontCo – CrossFit
Warm-up
Back Squat Warmup (No Measure)
2 Rounds
1-3 Min Rowing
20 Spidermans
20 Couch Stretches
1 Min Bottom Squat Hold
20 Dislocates/ Pass Thrus
Weightlifting
Box Squat (3 x 4 @96% of max back squat weight)
These have a wider stance and they should be sitting tall on the box.
https://www.youtube.com/watch?v=e9HloHClt2Q
Partner Metcon
Metcon (Time)
Partner wod for time with 25 min cap
50 toes 2 bar (hollow hold)
100 dubs
50 hang squat cleans 135/95 (bottom goblet squat hold)
100 dubs
50 pull ups (dead hang hold with 20/14 wall ball between legs)
100 dubs
50 box jump overs (deadlift hold 315/255 must use same bar from cleans and add the weight)
*one person works while other person performs hold exercise
*can only work on rep if partner is holding, exception is for dubs
*may break up reps however team sees fit