CrossFit MontCo – CrossFit
Warm Up
Handstand Warm Up (No Measure)
Bear Crawl Across
:30 hollow hold
:30 handstand hold or 1 wall walk
x2
Conditioning
hspu + t2b #4 (AMRAP – Rounds)
Volume work-
(Scale to numbers you can be consistent with!)
20 min emotm
Evens-8 hspu
Odds- 8 kipping toes 2 bar
Sub Wall Walks for hspu or add abmats.
Metcon
Metcon (5 Rounds for reps)
Stations 1 min clock at each * 5 rds
1. 10 each side dumbbell reverse lunges
2. 10 pull ups(1 rope climb)
3. 100 m run