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
Overhead Squat (3 x 12 OHS @ 75% of max)
Metcon
Juice Box (4 Rounds for time)
4 rounds
Every 5 minutes do:
10 hang squat snatches 95/65
15 burpee over barbell
20 box jump overs
25 KB swings 55/35
After Party
75 anchored sit ups (Time)
75 anchored sit ups for time
Beat last weeks time.