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Monday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

• Shoulder stretch warm-up

• 10 reps of :30 of: arm circle forward, arm circle backward, arm swings, scorpion stretch, doorway stretch for chest,

scap pull-ups, push-ups from knees, push-ups

• Light kettlebell or dumbbell

• ~10 reps each movement

• Single arm deadlift each side, single arm swings, single arm high pull, Review Turkish get up and practice

• Increase loading on KB

• 5-10 swings to shoulders, 5-10 swings to full range of motion.

Strength

Turkish Get Up (5-5-5-5-5)

Metcon

Metcon (Time)

75 Weighted Ab-mat Sit-Ups (20/14#)

60 KettleBell Swings (70/53#)

45 Ring Dips

L2: 50 Weighted Sit-Ups (20/14#) , 60 KBS (50/35#), 30 Ring Dips

L1: 75 Weighted Sit-Ups (14/10#), 60 KBS (35/20#), 45 Jumping Dips or Push-ups

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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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