CrossFit MontCo – CrossFit
Warm-up
Back Squat Warmup (No Measure)
2 Rounds
1-3 Min Rowing
20 Spidermans
20 Couch Stretches
1 Min Bottom Squat Hold
20 Dislocates/ Pass Thrus
Weightlifting
Box Squat (4 x 8 @ 90% of back squat max)
These have a wider stance and they should be sitting tall on the box.
https://www.youtube.com/watch?v=e9HloHClt2Q
Partner Metcon
Partners in crime. (Time)
Partner WOD for time with 25 min cap
50 toes to bar
60 dubs
70 pull-ups
80 dubs
90 HR push-ups
100 dubs
*May switch as needed but any switch or break, both partners must do 2 burpees.