CrossFit MontCo – CrossFit
Warm Up
Deadlift Warm Up (No Measure)
2 Rounds
10 spidermans
1 min each leg couch stretch
1 min each leg wall hamstring stretch
10 push ups
Deadlift Prep –
https://www.youtube.com/watch?v=HomJymq0VZE
http://www.mobilitywod.com/2010/12/episode-105-deadlift-prep/
Weightlifting
20 min EMOTM
Evens: T2B
Odds: Deadlift
Deadlift (10 x 2 @ 85%)
Toes-To-Bar (10 x 5)
Metcon
1 min max HR Push-ups (AMRAP – Reps)
1 min max HR push-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 box jump overs
15 burpees
20 dubs