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Advanced Skills Class: 1st and 3rd Fridays June through Sept.

Advanced Skills Class

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

30 Strokes on the Rower (have your athletes take a mental note how many calories this yields)

Then grab 1 DB and complete,

5 DB Push Press each

5 DB Rows each

5 DB Thrusters each

5 DB Swing Each arm

5 DB Hang Power Clean + Press each

Then,

14/12 Calorie Row

Warm-up (No Measure)

30 Strokes on the Rower (have your athletes take a mental note how many calories this yields)

Then grab 1 DB and complete,

5 DB Push Press each

5 DB Rows each

5 DB Thrusters each

5 DB Swing Each arm

5 DB Hang Power Clean + Press each

Then,

14/12 Calorie Row

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Cool Down

Warm-up (No Measure)

5 Minutes of Global Foam Rolling

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