CrossFit MontCo – CrossFit
Warm Up
OHS warm up (No Measure)
2 rounds
10 dislocates/ pass-throughs
10 OHS with PVC pipe
10 pushups
1 minute bottom squat holds
10 wall extensions
Wall Extensions – https://www.youtube.com/watch?v=d6V2Exzb324
OHS prep – https://www.youtube.com/watch?v=HgEgIGE2ZI8
Weightlifting
Snatch Balance (10×3 @ 75%)
Metcon
Dead, Hang, Jerk (Time)
Wod-
For time-(8min)
3-6-9-12
Toes 2 bar
Deadlift 95/65(135/95)
Hang clean
Jerk
if they RX+ and don’t finish in the cap it doesn’t count as RX+
Metcon (2 Rounds for time)
50 dubs+250 m+50 dubs
*2
You should be seeing the differences between rowing for cals and rowing for meters
After Party
Group Plank!
Ap- max plank hold once someone drops they start doing…