CrossFit MontCo – CrossFit
Warm-up
Saturday Warm Up (No Measure)
20 dislocates (pvc passthroughs)
10 push ups
15 sit ups
Metcon
Threes! (AMRAP – Rounds and Reps)
10 min AMRAP
3 burpees
3 situps (+45/25)
3 v-ups
Rep increase by 3 every round
Metcon
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