Training has to be more rigorous than the game itself

CrossFit MontCo – CrossFit


Saturday Warm Up (No Measure)

20 dislocates (pvc passthroughs)

10 push ups

15 sit ups


Threes! (AMRAP – Rounds and Reps)

10 min AMRAP

3 burpees

3 situps (+45/25)

3 v-ups

Rep increase by 3 every round


Threes Company… (3 Rounds for reps)

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 20 minutes of:

Station 1-

15 Bicycle Crunches (l/r=1)

10 Russian Twists (45/25)(l/r=1)

Station 2-

15 Mtn Climbers (l/r=1)

10 Hanging Knee Raises

Station 3-

200 Meter Run w/Med Ball

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

*put partner name in comment section

*put station 1 score in round 1, station 2 score in round 2, station 3 score in round 3

Categories: WOD