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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)

Tabata Double Unders/Dub Attempts

Then, spend 10 minutes warming up the WOD movements, doing 2-5 reps per movement:

Pull-ups/Jumping Pull-ups

Push-ups

Air Squats

1 Rope Climb/RC scaling

Strength

1a: Inverted Rows (4 x 9. No Rest.)

1b: Dips (4 x 7)

Partner assisted if needed

1c: Wide Pull Ups (4 x 5 Strict. Rest 2:00.)

Partner assisted if needed

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

1 Rope Climbs

30/20 Push-ups

60 Double Unders

Rest 2:00
Rx+:(Legless Rope Climbs) (15/10 HSPU each round in place of Push-ups)

L2: (5 Strict Band Assisted Pull-ups per Rope Climb) (Box Push-ups) (60s Double Under Attempts)

L1: (10 Ring Rows per Rope Climb) (Box Push-ups) (Single Unders)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

1 Rope Climb

20 Air Squats

200m Run
Rx+:(Legless Rope Climbs) (Alt. Pistols in place of Air Squats)

L2: (5 Strict Band Assisted Pull-ups per Rope Climb)

L1: (10 Ring Rows per Rope Climb) (Box Push-ups) (Single Unders)

Accessory Work

1a: Barbell Curls (3 x 15. rest 10s.)

1b: Rolling Tricep Extensions (3 x 12-15. Rest 10s.)

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