CrossFit MontCo – CrossFit
Coaches Corner
Actively reach for the ceiling during the entire movement.
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 (3×17 50%)
Metcon
Pull N’ Jump for 20! (Time)
20 RDS for time
5 pull ups(1 bar mu)
10 dubs
After Party
Sprint Burpees (5 Rounds for time)
5x
100m sprint+10 burpees, all out effort. Equal Work/Rest Ratio