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.