CrossFit MontCo – CrossFit
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 (3×15 @ 75%)
Metcon
Metcon (Time)
27-21-15 (14 min cap)
Sit Ups (x3) 81-63-45
thrusters 95/65
After Party
400m Run (Time)
Max Effort 400m Run