The First Day of the END of summer- Cries a sad teacher.

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


Back Squat (6×6 80%)


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…

Categories: WOD

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