CrossFit MontCo – CrossFit
Warm-up
Saturday Warm Up (No Measure)
20 dislocates (pvc passthroughs)
10 push ups
15 sit ups
Cinco De Ab (AMRAP – Rounds and Reps)
20 min Amrap
5 Cinco v-ups(right elbow to left knee+right hand to left toes+ left elbow to right knee+left hand to right toes+normal v up)
10 strict knees to elbows
Parkour (AMRAP – Rounds)
10 rounds
20 seconds on (work), 10 seconds off (rest)
static holds at top of pull up position
reverse lunges
plank
flutterkicks