CrossFit MontCo – CrossFit
Warm Up
Squat Warm Up (No Measure)
1-3 Minutes of Rowing
20 Dislocates
20 Spidermans
1-3 Minutes of Couch Stretch
20 Air Squats
1 -3 Minutes of Shoulder Mobility
Weightlifting
Paused Back Squat (Find new max.)
3 sec pause in bottom squat
Metcon
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Female Rx= 80#, 35#, 20#