Tuesday

Mountain Strength CrossFit – CrossFitMobilityWarm-up (No Measure):30 each side each stretch: – Couch Stretch – Banded shoulder stretch – Pigeon stretchWarm-upWarm-up (No Measure)50 feet or :45 of each: – Bear crawl forward – Bear...

Monday

Mountain Strength CrossFit – CrossFitWarm-upWarm-up (No Measure)5 rounds with a partner: Partner 1 performs 7 slow squats to a medicine ball facing a wall. Partner 2 will row or bikeStrengthSquat Clean (Build to a heavy 2 squat clean + 1 front squat)Front Squat...

Sunday

Mountain Strength CrossFit – CrossFitWarm-upWarm-up (No Measure)Coach’s Choice Dynamic Warm-upMetconMetcon (Time)For Time: 18-15-12-9-6-3 Shoulder-to-Overhead (135/95#) Calories on Bike L2: (115/75#) L1: (75/55#)

Saturday

Mountain Strength CrossFit – CrossFitWarm-upWarm-up (No Measure)3 rounds with same PVC: •10 partner PVC deadlifts •10 synchronized sit-ups •10 synchronized KB swings •30 high knees •30 butt kicksGymnasticsMetcon (No Measure)5-8 minutes of Pistol Skill...

CrossFit Open WOD 19.5

Mountain Strength CrossFit – CrossFitMetconCrossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutesCrossfit Games Open 19.5 Masters (55+) (Time)33-27-21-15-9 reps for time of:...

Thursday

Mountain Strength CrossFit – CrossFitWarm-upWarm-up (No Measure)- Snatch warm-up with PVC – RowlingMetconBevo (Weight)EMOM 20 Even: Row 20/15 Calories Odd: 1 Heavy Snatch *You can stay at the same weight or increase the load every set* L2: 15/12 Calories...