CrossFit MontCo – CrossFit
Warm Up
Saturday Warm Up (No Measure)
20 dislocates (pvc passthroughs)
10 push ups
15 sit ups
Metcon
Absession (Time)
For Time – [25 Minute Cap]
100- Straight Leg Sit Ups
50- Strict Hanging knee ups
100- Plate Toe Touches 45/25
hold the plate flat and reach up and do your toe touch
DO NOT BEND YOUR KNEES THE RANGE IF MOTION IS SHORTER
Metcon
Metcon (AMRAP – Reps)
2 min of work, 2 min of rest for 5 RDS
15 cal row
10 thrusters 95/65
Then max burpees
*Score is total burpees in 5 rounds