Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 Sets

:30 Calf Stretch

:30 Calf Rolling

:30 Couch Stretch Each Leg

Warm-up

Warm-up (No Measure)

4 Rounds With A Partner

Partner 1 // Partner 2

Row // 10m of each: high knees, butt kickers, cross over, side shuffle, bunny

hop

Prep

Warm-up (No Measure)

With A Partner

1) 100m row (5 pulls each)

2) 10 Burpees (5 each)

3) 10 Box jumps (5 each)

4) 100m run (run together)

Metcon

Metcon (Time)

Partner “Small”

3 Rounds

1,000m Row

50 Burpees

50 Box Jumps (24/20″)

800m Run

*Break up all movements as needed

*Split run into 200m increments

L2: 800m Row, 20/14″, 600m Run

L1: 600m Row, 30 Burpees, 14/10″, 400m Run

Accessory Work

Metcon (No Measure)

On a 4:00 clock

Alternating with a partner (switch as needed)

Partner 1: Flutter Kicks

Partner 2: Ring Rows