Wacky Wednesday

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


Overhead Squat (3×17 50%)


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)


100m sprint+10 burpees, all out effort. Equal Work/Rest Ratio

Categories: WOD

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