CrossFit MontCo – CrossFit
Warm Up
Saturday Warm Up (No Measure)
20 dislocates (pvc passthroughs)
10 push ups
15 sit ups
Metcon
Thats some abs. (Time)
5 rds for time
10 v-ups
15 toes to basr
2- Russian twist
25 weighted reach crunches
Metcon
WTF (Time)
For time with 20 Min Cap
80-60-40-20 Air Squats
40-30-20-10 Plate Jump Overs
20-15-10-5 HandStand Push Ups (scale with HR push-ups)
*plate jump not touching the plate while leaving and landing with both feet, crossing over the center of the plate.