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Announcements

Advanced Skills Class: 1st and 3rd Fridays June through Sept.

Advanced Skills Class

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

2 Sets of:

15 Banded Good Mornings

15 X-Band Walks Right + Left

Warm-up

Warm-up (No Measure)

With an empty barbell:

10 Front Rack Reverse Lunges (5 each)

5 Front Squats

10 RDLs

5 Zercher Squats

10 Deadlifts

5 Front Squats

*Rest as needed between movements.

Strength

Zercher Box Squat (6 x 3. Rest 2:00)

– Build to a moderate set of 3 in 6 sets.

– Beginner: 5 x 5-8 Goblet Squat, using one weight for all sets. Rest 90s.

Zercher Box Squat (6 x 3. Rest 2:00)

– Build to a moderate set of 3 in 6 sets.

– Beginner: 5 x 5-8 Goblet Squat, using one weight for all sets. Rest 90s.

Metcon

Batwings (Time)

For time:

30 Calorie Bike

30 Deadlifts (225, 155)

30 Lateral Burpees

L3: (185, 125)

L2: (155, 105)

L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

*Alternate Scaling

Bike = 45 Calorie Row or 400m Run

9:00 Cap
Compare to 4/12/2018

Accessory Work

Partner Specials (3 x max reps)

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Summer Youth/Teens Classes 2022

Summer Youth/Teens ClassesWe will be running a limited Summer program this year We currently have open spots for this summer session! Our Summer Session will

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