CrossFit MontCo – CrossFit
Coach Led (No Measure)
Coach will lead you through warm-up,
Burpees + WB EMOTM #3- OPEN Season! (AMRAP – Rounds)
20 min EMOTM
Evens – 8 burpees
Odds – 14 Wall Balls
*scaled pull-ups do jumping pull-ups to prepare for open. double the reps. so 14 jumping pull-ups every minute.
*RX pull-ups, focus on form and putting reps together efficiently
*score is total rounds completed
To prepare for Open.
Gain City (Time)
WOD for time with 25 min cap
15 rounds of:
10 kb swings 53/ 35 (+ heavier)
10 push ups
10 air squats
Air squat to ball if any question on parallel….
Wall ball back extensions (No Measure)
5 x 10
https://www.youtube.com/watch?v=tvlYhyA47rU – replace stability ball with WB