Mountain Strength CrossFit – CrossFit
Warm-up (No Measure)
With a partner and a medball complete:
400m Medball Run
30 Partner Wallballs
30 Push-ups (review scaling to box push-ups for metcon)
Review Pull-up/Scaling + perform 2 sets of 5 with scaling option or Rx.
*Leave medball out/pull-up scaling set-up and grab barbells
Review Push Jerk. Perform small sets on the coaches call.
Push Jerk (Build to a moderate single or work technique)
Rest 90s-2:00 between heavier sets.
Metcon (AMRAP – Rounds and Reps)
9 Wallballs (20, 14)
Rx+:(C2B Pull-ups) (Handstand Push-ups) (30, 20# Medball)
L2: (Band Assisted Pull-ups) (Box Push-ups) (14, 10)
L1: (Double KB Bent-over Rows x 10 per round) (8 Box Push-ups) (10 Wallballs at 10, 8)
Seated DB Cleans (3 x 12-15. Rest 60s.)
*These should be light!