CrossFit MontCo – CrossFit
Warm-up
OHS warm up (No Measure)
2 rounds
10 dislocates/ pass-throughs
10 OHS with PVC pipe
10 pushups
1 minute bottom squat holds
10 wall extensions
Wall Extensions – https://www.youtube.com/watch?v=d6V2Exzb324
OHS prep – https://www.youtube.com/watch?v=HgEgIGE2ZI8
Weightlifting
Snatch Balance (2×1 @ 100% w/ pause)
Metcon
Toes 2 Fran! (Time)
wod for time (8 min cap)
21-15-9
Toes 2 bar
Goblet squat thruster (35/53)
Rest 3 minutes
Metcon (AMRAP – Rounds and Reps)
Wod- 6 min amrap
10 hang snatch 75/55
10 bar facing burpees
After Party
Wall Walks (10 wall walks or 50 Shoulder Taps)
Wall Walks- hollow position, big kick with lead leg