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
EMOTM- REPS AT 83%
First 5 Minutes (2 reps)
Second 5 Minutes (1 rep)
Paused Back Squat (5 x 2)
3 sec pause in bottom squat
Paused Back Squat (5x 1)
3 sec pause in bottom squat
Metcon
HUT 2-3-4 (Time)
Wod- for time (16 min cap)
20 RDS
2 burpees
3 toes 2 bar
4 WB
After Party
Wall Sit
When you drop do ______ till’ everyone drops.
**NO hands on knees, keep a tight core, don’t lean forward.
Ap-
Max wall sit as group once drop do 50 air squats everyone but winner!!!