CrossFit MontCo – CrossFit
Warm Up
Agility WarmUp (No Measure)
**Can be done on side of building or inside width of building.
Walking Knee to Chest
High Knees
Butt Kicks
Karaoke
Bear Crawl (inside)
Lunges
x2
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Metcon
Metcon (Time)
20 min cap-
15 rounds
4 burpee box jump overs
5 american kb swings (go heavier)