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Friday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

With a barbell + foam roller + light band

2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Passes Foam Roller on each Lat

10 Thoracic Rotations each

Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position

Strength

1a: Close Grip Bench Press (5 x 5 @50-60%, every 30s.)

1b: Banded Pulldowns (5 x 10. Rest 30s.)

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
L3: (95, 65) (45, 25)

L2: (75, 55) (35, 25) (20, 15)

L1: (65, 35) (35, 25 Russian Swings) (20, 15 Step-ups)

Accessory Work

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

10 Barbell Rows, supinated grip

10 Barbell Rollouts

20 Banded Pushdowns

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