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Monday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

• Athletes partner up, switch after movement.

◦P1:200m/150m Row, P2: cycles reps until P1 rows 200m

◦Round 1: 10 MB deadlifts, 10 MB swings

◦Round 2: Partial Wall walks or shoulder taps

◦Round 3: 10 MB good mornings hugging MB, 10 MB twists left to right

◦Round 4: MB good morning + MB squat (do 1 good morning then 1 squat)

Mobility

Warm-up (No Measure)

•Squat therapy

◦Every :30 athletes will do 5 air squats slow to ball, 3 sec down, 3 sec up.

Metcon

Pluto (AMRAP – Rounds and Reps)

AMRAP 10

5 Wall Walks

15 Back Squat (135/95#)

L2: 3 Wall Walks, 95/65#

L1: 3 Half Wall Walks, 75/55#

Accessory Work

Metcon (No Measure)

3 sets of

15 Split squats each leg with bar on back

30 banded side steps

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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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