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Monday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-up that consists of:

Knee Hug + Lunge + Toe Point + Thoracic Rotation

Inch worms (half distance + jog the rest)

Butt Kickers

Broad Jumps

Jumping Jack Shuffle (both sides)

Carioca (both sides)

Then,

Get-up sprints

Strength

Front Squat Box Squat (2RM. Rest 2:00)

– Use a 13-15″ Box.

– Beginner: 5 x 5, adding weight if form permits.

Metcon

Chuck Taylors (AMRAP – Rounds and Reps)

AMRAP 8:

10 Deadlifts (225, 155)

10 Burpees

L3: (185, 125)

L2: (155, 105)

L1: (135, 95)
Compare to 12/8/2017

Accessory Work

Double Leg Banded Leg Curls (3 x 30-50. Rest 30s.)

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