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Friday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

With a partner and a medball complete:

400m Medball Run

Then,

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

Then,

Review Push Jerk. Perform small sets on the coaches call.

Strength

Push Jerk (Build to a moderate single or work technique)

Rest 90s-2:00 between heavier sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Pull-ups

7 Push-ups

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)

Accessory Work

Seated DB Cleans (3 x 12-15. Rest 60s.)

*These should be light!

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