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 (3 x 20 @ 50%)
Adding a rep from last week.
Metcon
Adventure Time (Time)
WOD for time with 6 min cap
1 Round
21 cal rower
15 deadlifts 135/96
9 thrusters
Metcon
Fresh Pasta! (Time)
Wod for time with 10 min cap
7 rounds
100 m run
8 toes 2 bar
After Party
50 anchored situps (Time)
50 anchored situps for time