Announcements

Mindset Seminar with Coach Rache Binette
This eye-opening seminar with Coach Rachel Binette, a Certified Level 3 CrossFit Trainer, introduces modern, actionable mindset work based on neuroscientific research. Beyond goal setting and positivity, this is a program for improving mindset in training and in life.

Saturday, February 9th
10am-12pm
Cost: $39
Mountain Strength CrossFit

https://mtnstr.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=GCB2onbF3ThNHsVMeLsI8klhX

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds with a partner

• 10 reps synchronized lunges

• 10 reps of synchronized mountain climbers

• 30 reps of synchronized high knees

• 10 synchronized jumping jacks

• 10 synchronized can-can stretch in push-up position

• 10 synchronized boot strappers

Then, alternate with a partner, 5-10 reps of the following:

• Hollow rocks

• Hollow rock to superman hold

• Kip swing

• Kip swing + pull-up.

• Multiple pull-ups

Skill Work

Snatch (Work to Metcon weight)

If athletes are going high rep, they need to build up in 3×7 reps.

If they are going heavy they need to perform 5×2 reps.

Metcon

Say My Name (5 Rounds for reps)

For Reps and Load

3min. Pull-Ups

3min. Push-Ups

3min. Sit-Ups

3min. Air Squats

3min. Max Snatch

L1: Jumping Pull-Ups or Ring Rows, Box Push-Ups