CrossFit MontCo – CrossFit
Warm-up
Saturday Warm Up (No Measure)
20 dislocates (pvc passthroughs)
10 push ups
15 sit ups
Metcon
Metcon (6 Rounds for reps)
Every 3 minutes run 200m with med ball
then complete max
rounds 1 – 3 med ball cleans
rounds 4 – 6 wall balls
score total reps each round
Metcon
Abs of steel (Time)
For time with 20 min cap
Accumulate
4 min plank, every time you drop do 20 v-ups
3 min hollow hold, every time you drop do 20 situps