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
Back Squat (6×6 80%)
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Sub Ring rows OR Seated Pull Ups- no bands.
Elevated Push Ups
Squats to Ball.
After Party
Wall Sit After Party (Time)
Group Wall Sit..when drop do air squats…