The First Day Back to School

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

Overhead Squat (3X8 90%)

Metcon

Metcon (Time)

Wod-

5 rds for time(14 min cap)

10 burpees

10 hang cleans 135/95 (155/105)

20 dubs

Metcon (AMRAP – Reps)

3 min Max Sit Ups

*Butterfly or Straight Leg Choice

After Party

Metcon (No Measure)

Accumulate 2 min Chin Over Bar Hang.

Categories: WOD

Previous Post:

«

Next Post:

»